Mass Phase UBX Modification - Chest, Shoulders and Triceps

I have had many requests from people wanting to know what "changes" I made to UBX. For those of you who aren't familiar, UBX is part of Tony Horton's One on One series. I really enjoy the structure and pacing of the workout, but have made some modifications to it to suit my mass goals.

Keep in mind that this workout is being used as a slightly higher rep-range workout (12-15+ reps). I have included the exercise list below, with descriptions of each exercise.

1. Weighted Pushups
2. Pike Press
3. Forearm Plank Triceps Kickback
4. Weighted Pushups
5. Pike Press
6. Forearm Plank Triceps Kickback

7. Chatarocker Pushups
8. Strip-Set Shoulder Press
9. 1-Arm Bench Dips
10. Chatarocker Pushups
11. Strip-Set Shoulder Press
12. 1-Arm Bench Dips

13. Incline Dumbbell Chest Press
14. Callahan Press
15. Side Triceps Extension
16. Incline Dumbbell Chest Press
17. Callahan Press
18. Side Triceps Extension

19. Flat Dumbbell Chest Press
20. Seated, Bent Over Circle Fly
21. Skull Crushers
22. Flat Dumbbell Chest Press
23. Seated, Bent Over Circle Fly
24. Skull Crushers

Details

Weighted Pushups - Weighted vest or weighted backpack to intensify the pushups. Adjust resistance/weight in to target your specific repetition range.

Pike Press - Same exercise seen in P90X, basically a handstand pushup. You vary resistance based upon how high in the air your feet are. Again, aim for a foot height that will target your desired repetition range.

Forearm Plank Triceps Kickback - A 3-point plank, balancing on your two feet (toes) and 1 forearm while the other arm is doing triceps kickbacks.

Chatarocker Pushups - These are detailed in Tony's UBX workout. You perform this exercise by starting in plank, lowering yourself while keeping your triceps hugging your torso, then 'slide' your body back to "Sphinx" position, and then reverse the motions. Add resistance like a weighted vest or weighted backback to target your repetition range.

Strip-Set Shoulder Press - Set up 3 sets of decreasing weights for these military shoulder presses. 8 repetitions of each exercise with 15-20 seconds quick break between each set.

1-Arm Bench Dips - Triceps dips while only using one arm at a time.

Incline Dumbbell Chest Press - On my home workout bench I use the 1st setting above 'flat'.

Callahan Press - Also detailed in the UBX workout, hard to explain the full dynamics behind this exercise. This is a shoulder press exercise, but in between repetitions, your elbows do not drop below a 90 degree bend. At the point where your elbows reach the 90 degree angle, you bring your weights together in front of your face as if you are closing a door. If this is confusing to you, then buy the darn workout and you can learn it yourself!


Side Triceps Extension - This is the same version that Tony uses in the workout, although I remove the plank portion of the exercise. I lay on my side on my workout bench with my top arm raised up perpendicular to the bench. The elbow bends and extends working the triceps.

Flat Dumbbell Chest Press - Pretty straight forward...

Seated, Bent Over Circle Fly - Same exercise Tony performs in the UBX workout, although I sit while performing the same action. You raise the weights up by using your rear delts, and then perform 3 circle flyies backwards alternating with 3 circle flies forwards.

Skull Crushers - Laying on my bench, arms extend above your face, bend at the elbows lowering the weights above your face and then extending back upwards.