POSTURE: I like to do an equal amount of back exercises to chest exercises with Micah because he doesn't have the best posture (the ratio is usually 1:1 and sometimes 2:1 back:chest). Doing chest exercises alone would aggravate that hunched-over position Micah tends to carry himself in which would pretty much hide Micah's pecs completely in the long run. As you'll see, we alternated bench presses with rows, pushups with lat pulldowns.
SHOULDER HEALTH: Micah had a shoulder injury some years ago and his shoulder acts up from time to time. If anyone wants a stronger upper body, they HAVE to focus on keeping their shoulders as healthy as possible. Micah and I spend a lot of time with shoulder stability and mobility exercises (seen in the stability ball circle and plank to rotation exercises, among others).
TOTAL BODY EXERCISES: In order for someone to see more defined muscles, they need to melt some fat! One of the best things you can do to get to that goal is to incorporate some total body movements. Some of my favorites are single arm dumbbell cleans to presses and kettlebell swings.
Without further ado, here is Week 4!