IF anyone can make the phrase ‘bilateral upper-body strength’ sexy it’s the Goff. S&C guru Cameron Goff is back with a push pull workout to develop your upper body and enhance strength. How selfless of him. This should be used in a micro-cycle in a four-week block at the start of camp. It should be performed twice a week, alongside a lower-body workout.

NB: A two-four-minute rest is recommended between sets. The load can be gradually worked up to 85 per cent of your one-rep max (1RM) load for each exercise.

FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram)

1) Pull exercises
1a) Barbell bench pulls – 4 sets, 6 reps
1b) Chin-ups or pull-ups (weighted) – 4 sets, 5 reps
1c) Barbell bent-over rows – 4 sets, 6 reps

Pulls: Lie flat down on a bench, with your barbell lined up underneath the bench. Keep your chest flat to the bench, and pull the barbell up towards the bench.

Chin-ups/pull-ups: Chins use an underhand (supinated) grip with your arms shoulder-width apart. Pull ups use an overhand (pronated) grip just outside of shoulder-width. Both involve hanging down from the bar you are holding and pulling your body up in a straight line until your chin is above the bar.

Rows: Use a pronated (overhand) grip when holding the barbell. Perform a quarter-squat with your bum pushed out, allow the bar to fall down to your shins whilst keeping a straight back. Now pull the barbell in towards your chest, bringing your elbows high.

2) Push exercises
2a) Barbell flat bench presses – 4 sets, 6 reps

2b) Barbell military presses – 4 sets, 5 reps
2c) Barbell incline presses – 4 sets, 6 reps

Bench presses: Lie flat on the bench, with your feet ‘gripping’ the floor. Line your hands up on the barbell just outside of shoulder-width. Allow the barbell to travel down towards your chest, keeping your elbows tight to your body and not letting them fall outwards,  away from your body. Once taken to your chest, press the bar back up towards the ceiling and repeat.

Military presses: Line up your barbell on a rack, adopt a quarter-squat position and un-rack your barbell. Without use of the legs, perform a strict press from in front of your upper-chest to full extension above your head. Return the bar to the top of your chest and repeat.

Incline presses: Set an incline bench to 45 degrees with your hands on the bar just outside shoulder-width. Let the barbell fall down to your chest, whilst keeping your elbows tight to your body then press back up and out.

FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram)