The king of leases and Instagram stunting Bradley Martyn runs through his upper back routine for building thickness in this 17 minute overview. Filming outside his dumpster home, Brad explains a few random exercises you might not have tried before such as single arm shrugs and EZ Bar Bentover/Upright Rows holding plates.

What’s going on guys Bradley Martyn here…

Check out the clip for the usual Brad/Nadeem banter on the origins of Superman’s logo, squat technicalities, and to hear them throw some shade at fake $10,000 Instagram transformation challenges. Or if you don’t have the time here’s the workout listed below:



  • Wide Grip Lat Pulldown: 4 sets to warmup
  • Rear Delt Machine Fly: 5 sets of 10 – 15 reps, with 1 – 1.5 minutes rest between sets
  • Seated Rear Delt Raises/Flys: 4 sets of 8 – 12 reps, with 1.5 minutes rest between sets
  • Single Arm Dumbbell Shrugs: 5 sets of 15- 20 reps
  • Cable Shrugs: 3 sets of 15 reps, 45 seconds rest between sets
  • Wide Grip Bentover Row (Holding Plates): 4 sets of 12 reps, 1 – 2 minutes rest between sets

For more on one of the fitness industry’s realest guys, check out Brad’s Get Shredded series and insane Instagram shots.

Bradley Martyn Upper Back Workout



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