Upper Body Dysfunction and the Beach Body

by Brent Brookbush MS, PES, CES, CSCS, ACSM H/FS

History: 38yo, Active male w/ gym experience, history of anterior shoulder pain

Goal: “Look better for beach season” – Hypertrophy and Weight Loss

Results of Movement Assessment:

Upper Body Dysfunction:

Flexibility (Tight/Overactive Muscles):

• Levator Scapulae
• Supraspinatus
• Subscapularis
• Posterior Deltoid
• Pectoralis Minor
• Lats
• Thoracic Spine Activation Circuit (Long/Underactive Muscles):
• TVA weakness
• External Rotators
• Serratus Anterior
• Lower and Middle Traps

Subsystem Integration:

• Integrate Posterior Oblique Subsystem Relative Flexibility Resistance Training Progressions:
• Upper-Body Movement:
  • Sagittal Plane Chest Press
  • Sagittal Plane Back
  • No Overhead Shoulder Press
  • No Biceps Work
• Lower Body: No Restrictions

Program: 2 Phase, Daily Undulated, Periodization

Integrated Warm-Up: Upper-body Dysfuction

Phase 1 (4-6 weeks):

• Day 1: Stability Endurance Training
• Day 2: Strength/Stability Super-sets

Phase 2 (4-6 weeks):

• Day 1: Hypertrophy Training
• Day 2: Max Strength - Metabolic Circuit

See a sample of each work-out in this program here: Routines

Not familiar with some of the exercises in this program?

Check out our Youtube channel here: Youtube

© 2012 Brent Brookbush

Questions, comments, and criticisms are welcomed and encouraged