A Drummer’s Upper-Body Workout

Your Weekly Workout Plan

This system is designed for people who can only train two times per week and lasts no more than 30 to 45 minutes per session. By using moderate weight and by keeping a reasonable pace between sets, you will get a good workout and see noticeable improvement within four to six weeks.

Combining low weight with high repetitions will cause an increase in low muscle mass and endurance. Heavy weight combined with low repetitions will build high muscle mass and power. We suggest a program that stresses a low intensity training style, best suited for drummers.

In the following workout plan, “high intensity” refers to an increase in the number of repetitions, not an increase in weight. You must train to failure during exercises that use the high intensity technique. The exercises are reversed on Friday, when the arm and shoulder muscles receive the high intensity training technique. This is known as muscle confusion.

During the course of an ongoing training program, the body begins to adapt to stresses that are applied in the same order time after time. This can result in a plateau in your strength-building progress. By changing the order and the intensity in the workout program, it keeps the muscles confused and the growth rate constant.

It’s also a good idea to substitute a different movement for a particular muscle and change the order of the exercises periodically. For example, substitute the preacher curl with seated dumbbell curls. This change in the movement will work a different part of the bicep.


MONDAY PROGRAM

CHEST
(High Intensity)
Bench Press: Two sets of 8 to 12 reps, third set train to failure
Chest Fly/Machine or Free Weight Dumbbells: Two sets 8 to 12 reps, third set train to failure
BACK (High Intensity)
Overhead Lat Pull or Overhead Lat Extension Machine: Two sets 8 to 12 reps, third set train to failure
SHOULDERS
(Low Intensity)
Overhead Front Press or Machine Front Press: Three sets 8 to 12 reps
Side Laterals or Machine Laterals: Three sets 8 to 12 reps
ARMS
(Low Intensity)
Preacher Curls/Machine or Free Weights: Three sets 8 to 12 reps
Tricep Pull Downs: Three sets 8 to 12 reps

FRIDAY PROGRAM

SHOULDERS
(High Intensity)
Overhead Front Press or Machine Front Press: Two sets 8 to 12 reps, third set train to failure
Side Laterals or Machine Laterals: Two sets 8 to 12 reps, third set train to failure
ARMS
(High Intensity)
Preacher Curls/Machine or Free Weights: Two sets 8 to 12 reps, third set train to failure
Tricep Pull Downs: Two sets 8 to 12 reps, third set train to failure
CHEST
(Low Intensity)
Bench Press: Three sets 8 to 12 reps
Chest Fly/Machine or Free Weight Dumbbells: Three sets 8 to 12 reps
BACK
(Low Intensity)
Overhead Lat Pull or Overhead Lat Extension Machine: Three sets 8 to 12 reps

Mike Terrana originates from New York State and has had a professional drumming career spanning over 30 years. He has played with the likes of Tony MacAlpine, Yngwie Malmsteen, and Steve Lukather, and is presently working with Rage, based in Hamburg, Germany. Terrana is currently living in Copenhagen, Denmark.

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