// Upper-body strength training session – Athlete Team

This upper-body strength training session is from coach Max Schmarzo, from his programming subscription, Athlete Team. You’ll need access to a bench barbell, plates, and dumbbells.

“Athlete Team” is about training like an athlete, moving like an athlete and performing like an athlete regardless if you are playing competitively or not. No matter your age, developing and preserving your athletic abilities is arguably one of the most important aspects you can get out of training.


You can take a free 7-day trial of the Athlete Team programming subscription by clicking below. Or, use TrainHeroic’s free programming tools to build this session on your calendar. Don’t forget to log those results!


Barbell Bench Press

Reps: 8,6,5,4,10

Weight: 70%, 75%, 77.5%, 80%, 70%

DB Hand Supported Row

Reps: 8, 8, 8, 8

Weight: Heavy as you can go

Constant Tension DB Bench

Reps:  40, 40, 40

Weight: Heavy as you can go

Strength Superset

DB Reverse Fly + DB Shrugs + DB Side Raises

Reps:  12, 12, 12

Weight: Heavy as you can go

Strength Superset

DB Hammer Curl + DB Roll Backs 

Reps:  20, 20

Weight: Heavy as you can go