The Must-Have Weekly Upper-Body Split

Weekly Upper-Body Split By Danni Levy

NAME: BEN HEURING

FROM: NEW HAMBURG

OCCUPATION: FITNESS MODEL

CURRENT WEIGHT: 190 POUNDS

Ben Heuring was a late bloomer. The smallest kid on the baseball team, he graduated high school standing at 5’7” and weighing just 140 pounds.

When Ben started lifting, magic began to happen. He shot up to 6ft and increased his body mass to 185 pounds. At 21, Ben entered his first bodybuilding competition and stepped on stage at 210 pounds. Eventually, he hit 215 pounds and placed 2nd at the nationals with 18” biceps and a 45” chest.

Ben, now 23, has since downsized and now tips the scales at 190 pounds and sustains this weight for fitness modelling. He recommends eliminating fats post-workout for sustained lean muscle growth.

BEN’S BIG GAINS MEAL PLAN FOR WINTER BULKING WHILE DOING THE WEEKLY UPPER-BODY SPLIT

Ben gained 30 pounds of muscle in 12 weeks on the following meal plan. He used this plan to bulk up and build muscle prior to becoming a fitness model.

FOUR TIMES PER DAY, WEEKS 1-4

1lb 93% lean ground turkey
1 cup rice
2 handfuls broccoli

FOUR TIMES PER DAY, WEEKS 5-8

1lb 96% lean ground beef
1 cup rice
2 handfuls broccoli

FOUR TIMES PER DAY, WEEKS 9-12

2 chicken breasts
1 cup rice
2 handfuls broccoli

EVENING SNACK

7-8 tbsps peanut butter on white bread with 1 glass 2% milk

POST-WORKOUT

Whey protein with two scoops peanut butter and water

BEN’S MODEL MAINTENANCE UPPER-BODY WORKOUT

Total time: 45 minutes, twice a week

DUMBBELL BENCH PRESS

Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs

PREACHER CURLS

Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs

CHEST CABLE FLYES

Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs

TRICEPS ROPE PUSHDOWN

Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs

DUMBELL OVERHEAD TRICEPS EXTENSION

Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs

DUMBBELL TRICEP KICKBACK

Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs

BICEPS CABLE CURLS

Sets: 3
Reps: 20
Tempo: Fast
Rest: 30 secs

DUMBBELL HAMMER CURLS

Sets: 3
Reps: 15 (alternating)
Tempo: Steady
Rest: 20 secs

RUSSIAN TWISTS

Sets: 3
Reps: 30 (each side)
Tempo: Fast
Rest: 30 secs

DUMBBELL OVERHEAD PRESS

Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs

STRAIGHT ARM ROPE PULLDOWN

Sets: 2
Reps: 30
Tempo: Fast
Rest: 30 secs

LATERAL RAISES

Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs

REAR DELT FLYES

Sets: 3
Reps: 20
Tempo: Fast
Rest: 30 secs

REAR DELT CABLE FLYES

Sets: 2
Reps: 20
Tempo: Fast
Rest: 30 secs

SEATED CHEST FLYES

Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs

WIDE GRIP PULL-UPS

Sets: 3
Reps: 15
Tempo: Fast
Rest: 30 secs

SEATED ROW

Sets: 3
Reps: 15
Tempo: Steady
Rest: 20 secs

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