Physique: Upper Body Muscle and Aesthetics

12 week training, focus on hypertrophy to sculpt broad upper body

Check-in: Physique

• upper body muscle

Coaching Feedback

• Gain:

  • Muscle: deltoids, trapezius, lats, triceps, and biceps gained

  • the shoulder/waist ratio is looking good, giving V-taper aesthetics

  • body composition: muscle mass increases, body fat decreases

• Work on:

  • left side muscles are slightly less developed, implementing training for muscle imbalance

Trainee’s Motivation

• They are a choreographer and performer. They were preparing a performance in which they wore topless. They wanted to present a powerful physique and diverse movement involving all the muscle contractions.

Program

• Training

  • 2 sessions/week, upper body + lower body

  • follow hypertrophy training principles

• diet

  • They already had a very balanced diet structure. Nutrition coaching was focused on increasing their nutrition knowledge about macros and metabolism.

  • increasing protein intake to help muscle growth

  • they reported less snacking during the night