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Sculpted and Strong Upper Body

Your guidebook, which gives you the tools and techniques to safely and effectively train your upper body.
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31 students enrolled
Last updated 1/2014
English
$10 $20 50% off
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Includes:
  • 1 hour on-demand video
  • 30 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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Description

The course is about learning how to safely and effectively train your upper body both in the gym and at home. It is mainly taught through video with additional text to support the lessons. The course will take between 3-4 weeks to complete and as a bonus, it has full workout programs which can be followed for 8 to 24 weeks or more depending on the progress of the student.

Who is the target audience?
  • This course is appropriate for beginners and intermediate athletes who want to learn the proper mechanics of movements that will be safe and effective for them in their efforts to strengthen and define their upper body.
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What Will I Learn?
By the end of the course you will be able to safely and effectively perform a variety movements to structure an ongoing workout program. In addition, you will have a full workout program to follow, which you can repeat as needed.
In this course you will learn a variety of movements to safely and effectively train your chest, back, shoulders, biceps, and triceps as well as the their stabilizing muscles.
View Curriculum
Requirements
  • For the learning portion, the students should have light objects which can be held in their hands (light dumbbells, or water bottles) and they should have access to a gym or have exercise bands. If they do not have exercise bands or access to a gym, they may not be able to demonstrate pull-ups, or pull-downs.
Curriculum For This Course
Expand All 79 Lectures Collapse All 79 Lectures 01:21:52
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Introduction
7 Lectures 06:34
Operation Shredded
00:04


Disclaimer
00:06

Introduction To The Operation Shredded Team
01:41

Introduction To The Program
00:38

The Importance Of Strength Training
00:55

Tools Of The Trade
00:55
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Pushups
17 Lectures 17:02

Description Of The Basic Push-Up And Different Variations
01:28








Close Grip Push-Up (Bonus with feet in TRX)
00:33

The Stagger Push-Up
01:09

The One Handed Push-Up
01:02

Explosive Push-Ups With A Clap
00:42

Explosive Incline Push-Ups On A Bench
01:01

Partner Push-Ups
00:59

The Perfect Push-Up
01:06

Practical Application (Push-Ups)
00:32
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Dumbbell Chest Presses
4 Lectures 03:34
Description Of Bench and/or Incline Dumbbell Chest Press
00:41

Bench Dumbbell Chest Press
01:23

Incline Dumbbell Chest Press
01:11

Practical Application (Dumbbell Chest Press)
00:19
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Overhead Pressing and Upright Rowing
9 Lectures 07:36
Description For Overhead Pressing
00:53

Overhead Dumbbell Press
00:57

Overhead Dumbbell Press With A Neutral Grip
00:42

Description For Dumbbell Biceps Curl and Press
00:45

Description For Circular Pressing
00:41

Shoulder Rainbows
01:32

Description For Upright Rows
00:48

Upright Rows
00:55

Practical Application (Overhead Pressing And Upright Rowing)
00:22
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Pull-Ups
7 Lectures 06:34
Description Of Pull-Ups
01:12

Reverse Grip Pull-Up
00:54

Medium Grip Pull-Up
00:51

Neutral Grip Pull-Up
01:01

Wide Grip Pull-Up
00:51

Rope Pull-Ups
00:41

Resistance Band Pull-Ups
01:04
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Pull-Downs
6 Lectures 06:15
Description Of Pull-Downs
01:26

Reverse Grip Pull-Downs
00:59

Neutral Grip Pull-Downs
00:52

Medium Grip Pull-Downs
00:51

Resistance Band Bent Over Pull-Downs
01:42

Practical Application (Pull-Downs)
00:25
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Horizontal Pull-Ups
8 Lectures 07:01
Full Explanation Of Horizontal Pull-Ups
00:56

Description Of Horizontal Pull-Ups
01:01

Different Ways To Challenge Yourself With Horizontal Pull-Ups
01:02

Medium Grip Horizontal Pull-Ups
00:51

Wide Grip Horizontal Pull-Ups
00:44

Reverse Grip Horizontal Pull-Ups
00:41

Horizontal Pull-Ups On A Stability Ball
01:21

Practical Application (Horizontal Pull-Ups)
00:25
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Rows
12 Lectures 11:30
Description of Bent Over Back Row And The Variations
01:30

Bent Over (Dumbbell) Back Row
01:25

Single Bent Over (Dumbbell) Back Row
00:48

Wide Dumbbell Back Row
00:59

Single Wide Back Row
00:35

Cable Back Row
00:46

Resistance Band Back Row
01:17

Wide Resistance Band Back Row
00:48

Row From A Plank Position
00:55

Renegade Row
00:44

Explanation Of Various Grips
01:11

Practical Application (Rows)
00:31
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Workout Program Notes
4 Lectures 07:38
Cardio and Program Structure
01:36

Warm Up and Program Points
02:07

Bonus Warm Up Movement (Dive Bombers)
01:06

Cool Down and Stretching
02:48
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Workout Program
4 Lectures 06:20
Beginning Level
01:25

Intermediate Level
01:25

Advanced Levels 1-2
01:54

Advanced Levels 3-4
01:35
1 More Section
About the Instructor
0.0 Average rating
0 Reviews
56 Students
2 Courses
Empowering Fitness Video Productions

As owner of Beyond Fitness Media, LLC. Jason Johnson has been driven by passion ever since he was introduced to fitness as a child. He loves to challenge himself in new and exciting ways and to inspire others to take their next step and experience the thrill of going for their dreams and realizing what they are truly capable of. He enjoys helping others surprise themselves with new levels of achievement and a higher quality of life.

Johnson is now sharing his real-life, real world experience so that the readers can benefit from the lessons he learned without having to go through all of the events.

After joining the US Marines, he traveled the world with the Fleet Anti-Terrorism Security Team (F.A.S.T) and was on the elite US Marine 2nd Force Recon team. After an honorable discharge, Johnson focused on kickboxing and wrestling. He was the National Heavyweight Amateur IKF Kickboxing Champion; won the IFMA World Super-heavyweight Amateur Kickboxing Title; and was the IKF Amateur of the Year and ranked 7th in the world as a professional. Johnson is now a California-based fitness professional (certified through the National Academy of Sports Medicine) as well as a natural bodybuilding and fitness model champion and fat loss expert to everyone from professional athletes and Hollywood celebrities, to retired seniors and stay-at-home moms. He is currently an Ironman Triathlete and Adventure Racer. Johnson is a published fitness writer and has appeared/modeled in publications such as Muscle and Fitness, Ironman, Men's Fitness, Physical, Combat Athlete, Exercise for Men, and Inside Kung Fu.

Credentials

  • WISSA State Wrestling Champion, 189 pounds (Oshkosh, WI)
  • Black Belt in Tae Kwon Do
  • Marine Corps. Boot Camp Platoon Ironman (M.C.R.D., San Diego, CA)
  • Fleet Anti-Terrorism Security Team Member (Norfolk, VA)
  • 2nd Force Recon Member (Camp Lejeune, NC)
  • IKF Amateur of the Year Award (Kickboxing) (Milwaukee, WI)
  • IKF Heavyweight National Kickboxing Champion (Omaha, NB)
  • IFMA Super-heavyweight World Muay Thai Kickboxing Champion (Bangkok, Thailand)
  • K-1 Heavyweight Competitor (Las Vegas, NV)
  • Member of Screen Actors Guild (Los Angeles, CA)
  • San Diego Natural Bodybuilding Champion (San Diego, CA)
    • Member of Team USA Natural Bodybuilding (Hollywood, CA)
    • Sports Modeling Champion (Anneheim, CA)
  • Certified Personal Trainer (National Academy of Sports Medicine) (Calabasas, CA)
  • Certified Corrective Exercise Specialist (National Academy of Sports Medicine) (Calabasas, CA)
  • Certified Practitioner of Neurolinguistic Programming (The National Federation of Neurolinguistic Programming) (Venice, FL)
    • Certified Crossfit Endurance Specialist (San Diego, CA)
    • Ironman Triathlete (140.6 Miles)
    • Certified in Training For Warriors (Los Angeles, CA)
    • Starred/co-starred in various films visit: www.imdb.com
    • Featured in various commercials, fitness and martial arts videos
    • Written/appeared in various fitness/martial arts publications
    • Published Author of Recreate Yourself : Simple Steps to Rapidly Burn Fat and Sculpt Your Body
    • Co-Author of Inspiration To Action: Turning Dreams into Reality
    • Wiki Page http://en.wikipedia.org/wiki/Jason_Johnson_(actor )
    • IKF Page http://www.ikfkickboxing.com/JasonJohnson.htm
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