Serious Upper Body Hypertrophy Workout!
Рет қаралды 112,184
Күн бұрынThis upper body workout will get you BIG!
All push/pull supersets specific towards hypertrophy.
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0:00 Smith Incline Press + Chest Supported Machine Row
1:40 Hammer Strength Press + Wide Lat Pulldown
3:22 Dip Machine + Deficit T-Bar Row
4:57 Bent Arm Pec Deck + Reverse Pec Deck
6:22 Cross Body Pushdown + Hammer Curl
7:27 Decline Dumbbell Extension + Seated Dumbbell Curl
9:42 Dumbbell Lateral Raises
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#hypertrophy #upperbodyworkout #bodybuilding
@thestonecircle Жыл бұрын
Man you've really gone full on bodybuilder mode! I was always skeptical about a lot of this stuff in the past but there's no denying the gains you've made. I recently finished my cut and added in my first ever arm day after hearing you talk about it, so far so good thanks for the motivation!
@AlexLeonidas Жыл бұрын
All about smart implementation! With your training knowledge & experience I know for a fact that you'll easily be able to mix in some of these protocols without downsides. Keep grinding brother.
@thestonecircle Жыл бұрын
@Alex Leonidas Thank you Alex!
@slee2695 Жыл бұрын
He went from odd lifts to bro lifts..complete 180 Life is about evolving
@URWELCOME Жыл бұрын
I mean it works bodybuilders have some of the beautiful physique
@bc5208 Жыл бұрын
Lmao I’d double leg both you dorks.
@TheAvgJay Жыл бұрын
Bro you’re starting to look even more and more shredded in every video… Absolutely incredible, can’t wait to see the final result!
@AlexLeonidas Жыл бұрын
Thanks bro, got 2 months left before MAXIMUM SHREDZ are revealed!!
@TheAvgJay Жыл бұрын
@@AlexLeonidas You got this!!
@Oneshotkill-op9kk Жыл бұрын
Ya playboy keep it up
@Saint.Of.Strength Жыл бұрын
Getting straight into the workout is why I love Alex’s videos, no BS just good advice and tips
@arthurrobinson4644 Жыл бұрын
100
@arthurrobinson4644 Жыл бұрын
It helps when you start spinning your wheels especially in the gym. Where it can get a bit clustered
@DontLookBehindYou1 Жыл бұрын
💯
@eltonjohn946 Жыл бұрын
Your content is very much appreciated, It's amazing to see your progression throughout the years. This might be your best version in terms of Strength + Physique! Back looks amazing! Kudos Alex!
@mikelowrey6500 Жыл бұрын
Been watching you since 2017 and your naturally enhanced was the first program I ever bought. I can't believe how insane you now look! Great job
@malaydubey4613 Жыл бұрын
it just makes me soo happy watching you improving over the years ..now even more jacked than ever like i swear every year you get better
@Hvade Жыл бұрын
Holy shit man, this cut is showing how incredible your physique actually is at this point. Love the content as always.
@trainwithtaku Жыл бұрын
Delts are looking crazy ! Can't wait to see you compete. Also, I always like hearing your thought process when selecting exercises. Always learn a lot.
@brucesmanga Жыл бұрын
Awesome to see the natural progression of your training following in the footsteps of the old school guys who preached high volume and diversity in exercise selection in order to sculpt the physique. Mad how each video you manage to look better.
@joshvalencia4390 Жыл бұрын
I love that your videos are always straight to the point, no bs, I appreciate that, your my go to guy for programming, exercise selections, etc
@AlexLeonidas Жыл бұрын
Real recognize Josh, never want to waste your time!
@ballinout92 Жыл бұрын
you look amazing. you are one of the last few naturals on youtube, very inspiring
@mlgpc Жыл бұрын
Delts looking amazing! I did a dropset on lateteral raises today and i felt my delts burning like hell.
@sonhanguyen3962 Жыл бұрын
Man I always love these vids where you take us through your workouts
@americantrash593 Жыл бұрын
Been watching your vids for years man. You are looking more and more insane. You saved alot of natty guys and proved that you don't need drugs to get jacked. You are the OG of the natty community!
@nowayitskendo Жыл бұрын
The way you’re showing off the best qualities of your physique with more layers to peel off is some of the most impressive displays of aesthetics I’ve seen. Excited to see comp day!
@saief3213 Жыл бұрын
I come back to this channel every few months because I don’t follow fitness KZfaq that much, but it’s awesome to finally see the name change!
@nomansiddiqi1790 Жыл бұрын
You look so fucking good man. It's been great seeing all all the progress you've made over the past few years from an already solid base
@AlexLeonidas Жыл бұрын
Yoooo thanks so much Noman, I do my best and always want more. These years really do add up.
@gigachadmum7002 Жыл бұрын
I used to not really like u but now ur growing on me, I tried the seated curl and finally felt my biceps working. I used to always find it hard to work my biceps but now I had the best bicep workout every
@mohamed829 Жыл бұрын
You look fucking sick man. Props, been watching you for years. Just shows how much your training methologies that you've been preaching for years work!!
@juicypickle7009 Жыл бұрын
Love your content man, No BS straight into the workout.
@aidaninsua Жыл бұрын
Looking awesome dude. Solid workout as well💪🏼
@willswanson2145 Жыл бұрын
Hey Alex, you should definitely do a video going over your training history, plateaus, and the style of training/mentality you had at that moment. I think it’s motivating to see the kind of progress you have made recently in my own training and my own plateaus. It could also give some insights to where we all are in our personal journeys if you give your experiences/mindset/training style along the way.
@AlexLeonidas Жыл бұрын
Now that's a deep video that I must make!
@nmanisbig Жыл бұрын
Would love to see this!
@willyishere Жыл бұрын
That "yeaaa" at the beginning is bringing me back to the buffet vid with Phil haha. You've come a long as way since those days man.
@isaacchurchill8068 Жыл бұрын
The amount of progress you continue to make is really eye opening, Alex. Keep on proving that the natural limit is nowhere near as low as people think it is!!💪🏻
@KurokamiNajimi Жыл бұрын
People outside of us who follow him closely will just say he hopped on gear lol I’m almost certain Greg Doucette will make videos about him competing and people will say the jump from how he looked 2 years ago vs now is too much for an experienced natural 🤣
@isaacchurchill8068 Жыл бұрын
@@KurokamiNajimi Sad, but probably true. Most people just don't have the proper amount of experience as a natural lifter to know otherwise. They just end up listening to people like Greg, who directly profits off of these people staying novices. Greg knows you can look impressive natural, but purposely shifts the perception of what is achievable (always implying stuff like anyone who looks impressive is either on gear or genetically gifted).
@nightwing5405 Жыл бұрын
Always hyped for gym content!
@Motivatorteo Жыл бұрын
Alex your physique is the standard. Unreal size and detail. Looking forward to you stepping on stage.
@AESTHETIC-PERFORMANCE Жыл бұрын
Thanks for the awesome vid Alex. Lookin like a professional bodybuilder now
@Jharpbackup Жыл бұрын
need more vidoes like this bro, your looking like arnold in these, absolute monster.
@billymaguire1860 Жыл бұрын
Loving the higher quality of camera and videos. Been loving the channel for the last two years it seems every video is getting better
@AlexLeonidas Жыл бұрын
Thank you Billy, I do my best to keep upgrading the quality of this content and I'm happy you're enjoying the journey!
@billymaguire1860 Жыл бұрын
@@AlexLeonidas nws man
@skainst9422 Жыл бұрын
Idk how many years I’ve been following you now, but holy shit bro you look crazy. You’re the real OG for debunking the natural limit myth bullshit, thanks my g
@AlexLeonidas Жыл бұрын
The biggest scam yet, thank you OG!!!!
@herewegoagain3259 Жыл бұрын
Amen brotha. You’re making it happen
@arthurrobinson4644 Жыл бұрын
Always on point with the upper lower structure bro
@jakezaragoza6091 Жыл бұрын
Another phenomenal work out definitely going to try this one💪🏽
@1234narushit Жыл бұрын
How do you not have more subs. Your content is so good. I guess this explains why there are so many novices at the gyms.
@1973janey Жыл бұрын
Hey Alex, i've been following you for past 4-5 years or so, i have to say that for an advanced lifter you are still making crazy gains, transformation of your physique, quality of muscle and separation is incredible. Shows that one can make gains even at advanced stages and not plateauing. Keep inspiring us!
@AlexLeonidas Жыл бұрын
Hey Janey, thanks for sharing this with me! A lot can happen in 4-5 years even if already advanced. I'm honored to inspire you and the gains certainly haven't stopped. I'm excited to keep making more progress.
@paradoxicalbeanz1895 Жыл бұрын
Looking absolutely nutty dude! Huge inspiration.
@italkgory99 Жыл бұрын
Those shoulders really coming in man with the shredding process 👀 looking great man
@jamestaylor7238 Жыл бұрын
Another amazing video!! Thanks mate will give some of these a go!!
@kevenercin710 Жыл бұрын
Great video Alex! Would be interested to see a full day of eating/day in the life while you're prepping.
@nickybjammin7629 Жыл бұрын
🙌🏼 yeah Thanks Alex! Man I’m stickin with it guys. I’ve had access to the benchpress the last two places I stayed one is in a shed pavilion next to the silo LOL still doing my waighted decline pushups (shoes in a chair and PVC Parrolette) but adding flat bench is waking up a little bit of new gains!! But I have a unpredictable life I’m trying to keep it persistent on an exact schedule throughout the weeks until I should let my nervous system rest again or D-load and I’m also still doing weighted goblet squat I’ll try to do those the day before upper body day, but all my workouts end up being full body workouts, and at least one exercise. I’m starting to D-age too. Your can’t make this stuff up I’m 44-years old and my skin and everything is young again all from pushing myself to exhaustion, heaving in lots of oxygen, working my muscles, pumping new blood. Hill sprints started all this and find this Guy and a couple other Naturals. Natural everything seems to be the fountain of youth. Alex feel free to mention anything i point out from my experience in your comments good or bad what you’ve done with your time on this planet 🌎 is amazing…if i knew then what i know now LOL ironically I did😝
@Cynthia_Blackraven_666 Жыл бұрын
Alex, your the best natty motivation there can be.
@lazybites7286 Жыл бұрын
The progress is insane. Keep it up
@ragnarlothbrok4361 Жыл бұрын
You just have the best KZfaq strenght/fitness channel right now. Unvaluable information in all of your videos through the years. Awesome work. Fan of yours since years ago, and you're getting better in all aspects, everytime.
@spbspb2413 Жыл бұрын
Starting one of my upper days with smith incline press for a few months now, it feels amazing.
@BasementBodybuilding Жыл бұрын
That low incline smith press is such a beautiful lift, been loving it as well!
@AlexLeonidas Жыл бұрын
Wish I started doing it sooner, dare I say it feels better than the barbell version!
@BasementBodybuilding Жыл бұрын
@@AlexLeonidas agreed, fun to grind reps out on it. You’re looking shredded as well my guy, setting yourself up nicely for that show man.
@jasonrios3120 Жыл бұрын
Been saying Smith machine is much better way to train close to failure with great technique for months and dogmatic barbell users say otherwise 😴🥱
@KurokamiNajimi Жыл бұрын
@@jasonrios3120 I’m still not sold on machines due to the evidence of rings being just as if not more effective. Which shouldn’t be the case if maximum stability is king. Weighted bar dips and weighted deficit push ups for example should in theory be far superior to the ring version (a strict ring push not turning your hands in or not) where you’re using at least 20% less weight
@Shvabicu Жыл бұрын
I love the smith machine for OHP. My favourite variation and you can really, really grind out your last rep on it
@Sam_Abroad Жыл бұрын
All the best for Ur show. Shoulders looking insane.
@AthleticBodySystemsNC Жыл бұрын
Awesome workout! I wish my gym had a dip machine like that. That reverse pec deck for rear delts always feels amazing.
@domepiece11 Жыл бұрын
I think Alex is taking notes from RP, GVS, and BB - getting more into hypertrophy. And the physique is showing it! Torso dominance be gone.
@MJA1231 Жыл бұрын
Can’t lie this is the best shape I’ve seen Alex.. ever.
@srm4455 Жыл бұрын
bro you’re starting to look enhanced. what a beast
@turdrhinofiend Жыл бұрын
looking absolutely insane man.
@Derwynn Жыл бұрын
13 exercises a workout is insane. Your work capacity is crazy
@magnus6231 Жыл бұрын
Gym workout vids are a nice change !
@rossscarbro4602 Жыл бұрын
Bruh, your physique is at its best I’ve seen in years! You’re killing it! Consider a vid on what you do to get shredded please.
@maximalsakerhet7930 Жыл бұрын
Calorie deficit, progressively lowering calorie intake. That's really all you need to know. Now the method of calorie deficit can be a combination of diet and cardio or just pure diet. How long you will have to stay in a deficit depends on your starting point.
@franciscot019 Жыл бұрын
@@maximalsakerhet7930 Straight on point.
@rsas9435 Жыл бұрын
He should consider making a full hypertrophy plan despite building his physique through years of strength oriented lifting :P surprised it still isn't a thing
@JivecattheMagnificent Жыл бұрын
Legend mate, love these training videos. Looking cut bro.
@9teen96 Жыл бұрын
Amazing content. Thanks Alex.
@zxr250 Жыл бұрын
Alex, in my opinion you are the pinnacle of natural lifting on KZfaq. Your physique is absolutely incredible.
@AlexLeonidas Жыл бұрын
THANK YOU MAPLE!
@Nickypecs Жыл бұрын
Bro you look amazing, goals!
@mustafayigitkartal4257 Жыл бұрын
I personally prefer to lean back around 15-20degrees on wide grip lat pulldowns on the way down, engages my back very similar to weighted pullups. Love these workout vids with golden tidbits sprinkled throughout, gives me John Meadows vibes (may he rest in peace)
@nikolaimadsen3602 Жыл бұрын
Dorian Yates also preached about having a small arch in your back to get the best lat contraction
@roccovelasco7159 Жыл бұрын
Yah I need to get a real gym membership. right now I go to planet fit 🤣 But seriously thank you Alex, your videos are gold. You got me doing more over head pressing and changed up my routine a bit . I’m seeing huge gains since I’ve been implementing your advice. Best fitness KZfaq channel. No bs all straight cut diamonds
@neilparmar5705 Жыл бұрын
Excellent full upper body workout
@bilalquiser9079 Жыл бұрын
You should make an entire week of hyperthrophy workouts like this style of training split
@Katonje Жыл бұрын
Your physique is on point brother!
@adonisgagos Жыл бұрын
Alex you look AMAZING brother, greetings from Greece!
@AlexLeonidas Жыл бұрын
Thank you my Greek brother, much love from Canada!
@PullsPressesCarries Жыл бұрын
Dude I been doing the deficit t bar rows like that with the other end of the bar jammed in a corner. I play with the grip alot and my stance, used a belt for handle today. That exercise is incredible.
@meitar3949 Жыл бұрын
You're looking great man. I like those workout videos.
@NDPFitness Жыл бұрын
I have to say Alex, you are looking amazing, the amount of gains you’ve made in just the last 3 years is astonishing, very inspiring man you truly look debatably unatty but not because you got great genetics out of nowhere but because of the training! I’ve learned a lot from you keep it up! This workout looks brutal and fun perfect sample for those of us who love hard but effective training, similar to what I do except on at least one upper day I week I put arms first, and never put them last to try to overcome my torso dominance I developed from 1.5 years of PPL split.
@AlexLeonidas Жыл бұрын
Thank you for the kind words OG!! These last 3 years flew by and like I always say, the miniscule add up. Like it's NOW that I'm seeing the previous hard work, heck I'm technically smaller than when I was bulked but with the shreds coming in, all is being revealed.
@NDPFitness Жыл бұрын
@@AlexLeonidas yeah saw your update pic on Instagram at 12% and me saying this is not me just blowing smoke up your ass or nothing I truly believe Imo at this point you actually look better than most silver era bodybuilders, you keep it up, and you’ll end up as this generations’ Steve reeves. As someone’s who’s also 5’5” there is no bigger inspiration man.. I agree about the small details I made more progress last year than the previous 2.5 combined despite thinking I was done with newbie gains.
@thethingsididntsay Жыл бұрын
Hi Alex. I’m currently on your novice program making good gains after wasting many years on bullshit programs. Seeing this content makes me confused! :) For all us novice lifters following your updates, please help us stay on the right course even with this new amazing content!
@tonytone1378 Жыл бұрын
You're doing so well bro!
@chadfish11 Жыл бұрын
Looking more JACKED than ever bro! Loving the content. My shoulder stability is always a limiting factor when doing DB tricep extensions so I'm definitely gonna try implementing the decline bench today 💪
@AlexLeonidas Жыл бұрын
Let me know how you like it, it's SUPER ELBOW AND SHOULDER FRIENDLY!
@TheCarloslucerna Жыл бұрын
Your upper back and rear delts from the back expander makes your physique look that much better!
@AlexLeonidas Жыл бұрын
I'm telling you guys the expander is A GAME CHANGER!!
@tristancills6442 Жыл бұрын
always solid! ✊🏾✊🏾
@Theone.fitness Жыл бұрын
Informative and entertaining. Really enjoyed the commentary.
@AlexLeonidas Жыл бұрын
Happy to feature both, cheers man!
@jamiegould8845 Жыл бұрын
Incline smith bench is so underrated. Been doing it for over a year along with a high incline/ seated ohp version which felt good for me.
@AlexLeonidas Жыл бұрын
All super viable for pure hypertrophy gains 💯
@aissa2067 Жыл бұрын
I really Don't like how you are changing your training approach but thats all up to you and i will never deny that you helped me to become the strongest version of my self but thats not the approach why I started following you 5 years ago ... but I will always rate your as the best fitness in youtube
@rmb5355 Жыл бұрын
That dip machine looks sweet, wish we had one at my gym...
@emmanuelonuoha1880 Жыл бұрын
Holy shit, I used to watch your videos religiously back when you were called alpha something and used to do callisthenics. You randomly popped up on my feed today and your physique is completely unrecognisable. Whatever the fuck you’re doing is working mate. Good job
@dividendking3686 Жыл бұрын
Sickening gains! 💪🏻
@kylematthews3683 Жыл бұрын
Cross body cable pushdowns are definitely the best texercise for me too. One of the few that doesn't mess up my elbow and i can get a crazy good pump with just 17lbs
@tolgaamedov1922 Жыл бұрын
Looking great man!
@markambrose66 Жыл бұрын
Awesome workout! Highly approved😁
@flowseeker2097 Жыл бұрын
5:22 so interesting how leverages / build can be so different in individuals. For me it is the complete opposite, I get shoulder pain while doing the bent arm peck deck and I feel perfectly fine when doing the normal peck deck haha Love your content man, greetings from Austria!
@oliviervo6889 Жыл бұрын
Can you do more of these? I like these just as much as the other videos.
@maltezz Жыл бұрын
your back is meaty bro! damn i wish i had a gym like that! mine is always crowded and trying to do upper body in the afternoon is just a big yikes! perma waiting having to mix up routine to not stand and wait arround :(
@AlexLeonidas Жыл бұрын
Yeah man that's why I go to the gym late, right before closing hours! Hate waiting around
@blackgoatmetal 4 ай бұрын
The exercise selection is awesome - antagonistic supremacy! The whole training is very high-volume - you did many exercises! How much time this training lasts? Do you have enough energy to beat arms after such intense chest + back?
@dlorah1221 Жыл бұрын
Hey Alex I don't know if anybody else has pointed this out but I noticed it and found it peculiar. In this video as well as the chest expander video, your left shoulder (unless the footage is mirrored) is elevated to a greater degree than your right one. In the chest expander video I noticed it during the overhand and underhand vertical pull, and in this one I noticed it during the hammer strength press.
@DieselGlori Жыл бұрын
The Fl Pro is June 2-3, it’s a 2 day event, amateurs on Saturday and Pros on Sunday. With Classic and BB, if you turn pro on Saturday the promoter will cover your tan and pro admission for the next day. It’s a great opportunity to go big, make history, and potentially make money as the pro pay outs are solid. Consider this 😩 Eitherway cheering for you- you’re such an inspiration and beacon on these natty streets
@arthurrobinson4644 Жыл бұрын
Good workout Alex. Right in time . I need to switch up.
@zeroplustv1052 Жыл бұрын
Looking diced Alex!
@ThePowerhouseHD Жыл бұрын
Cool G-Shock!!! I am a G shock collector myself. I saw your square in another video, very cool! To lifting and G Shocks! 🤘
@AlexLeonidas Жыл бұрын
G-SHOCK MASTER RACE UNITE! Cheers bro 🤘
@vegangainzhue4548 Жыл бұрын
Looking sick man!
@Antonio_Serdar Жыл бұрын
You have some serious work capacity man, I would have probably died if I tried to do 12 exercises in one session lol...granted it was 2 sets which makes it more manageable, but I am usually dead after 5 exercises, about 4 sets on each.
@AlexLeonidas Жыл бұрын
Years in the making to get to this point, I'm often surprised at these work capacity comments but it does make sense lol With the 2 sets approach, you can do a lot more. Try it out brother.
@ashk1988 Жыл бұрын
Your doing 5 exercises, 4 sets on each, which is 20 sets. Alex did 12 exercises, 2 sets in each, which is 24 sets. So not actually much different in those terms.
@Antonio_Serdar Жыл бұрын
@@ashk1988 Yeah actually you are right, 5 is high end though, usually 4×4
@LaneStevens Жыл бұрын
Yooo when you try those decline dumbell extensions or dumbell skull crushers.. try it with kettlebells! It allows your wrist to move naturally, and with the weight hanging in one spot rather than half and half on each side it feels like the gravity for the lift is way different. Also with that you can get an insane range of motion and SIIICK pump
@Fitness_Lorenzo Жыл бұрын
Ever since you said your height ; I have been obsessed with your body. Obviously, not on some creep shit. But, you motivate me to achieve my potential. Thanks for the vids, my guy.
@AlexLeonidas Жыл бұрын
Motivation is all good Angel! Cheers
@satabdeesahoo Жыл бұрын
yeaaah we at the gym right now 😂 the opening line reminded me of something
@ZzZzZz0123 Жыл бұрын
Thanks for the video king
@AlexLeonidas Жыл бұрын
My pleasure King 💪
@anysimmers8702 Жыл бұрын
Looking great Alex! Amazing workout😎 I liek how smart you go about it but still keep it simple and to the point👍 Update on my training if interested; Strict EZ bar strict curls at 90lbs for 3 sets of 6 reps last session and v bar tricep push downs at 65lbs for 2 sets of 15 and 1 set of 12 (taking it slow on tricep isolations due to injuries there). Been able to add 2.5lbs to the cable stack each session. Almost at my 100lbs goal for ez strict curls and soon will be near my 100lbs goal for v bar tricep push downs. Both for reps. Ring training is going fantastically. Ring dips form is improving very nicely. Went from holds, negatives, 4 poor form reps and now doing sets of 10 reps. Before adding more reps I'm just focusing on improving form and ROM on them, which is happening nice and quickly, session to session. Ring pushups progress is flying. Staryed with sets of 8-10 reps now doing around 15 reps, but improved ROM and added a chest squeeze with hands at the top for a 1-2 count pause. Plus sometimes I do RTO ring pushups too, at least for a few reps. You were right about strict curls when I mentioned them way back. My biceps are looking great. My wife, kids and some others mention it. My wife also said I look so wide with my shoulders the other morning😹😹😹 Also apparently I'm not subscribed to you anymore. I was before. KZfaq probably glitched that but I still apologize and have subscribed again. Hope you're having a beautiful week🤗 and enjoying the weather☃️🌨
@RobiGold11 Жыл бұрын
OMG your triceps and biceps look so much bigger than last year its crazy!!!
@AlexLeonidas Жыл бұрын
A lot can happen in a year brother, thank you!!
@tarunpratap017 Жыл бұрын
If this can be achieved by decades worth of training, then I'm all in for it.
@user-fw2rp2mb6o Жыл бұрын
Looking amazing bro! Are you still keeping full body workouts in rotation or have u made the switch?
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