When two powerhouse athletes join forces, you can expect an intense, inspiring, and highly educational workout session. Stephanie Sanzo, renowned for her strength, conditioning expertise, and no-nonsense training style, teams up with Brian Cage, a professional wrestler and bodybuilder known for his massive physique and raw power. Together, they deliver an upper body training session that is both a spectacle and a masterclass in smart, brutal strength-building.
Meet the Power Duo
Stephanie Sanzo, often nicknamed “Steph Fit Mum,” is a respected figure in the strength training world. Despite her compact frame, Stephanie has built a reputation for lifting heavyweight numbers that leave even seasoned athletes impressed. She specializes in functional strength, explosive movements, and hypertrophy training, often blending elements of powerlifting with bodybuilding to sculpt a physique that’s as capable as it is aesthetic.
Brian Cage, on the other hand, is a giant in every sense of the word. As a professional wrestler and a seasoned bodybuilder, his training revolves around both size and agility. Brian’s goal is not just to be strong, but to be functional — a necessity for anyone performing in the high-impact world of professional wrestling.
Together, Stephanie and Brian bring different backgrounds but share a common goal: build serious upper body strength with precision, intensity, and good technique.
The Warm-Up
Before diving into heavy lifting, Stephanie leads a dynamic warm-up to prime the upper body muscles. Mobility and activation exercises are key to preventing injury and ensuring maximum output.
The warm-up includes:
- Arm circles (forward and backward)
- Scapular push-ups (to activate the scapulae and shoulders)
- Band pull-aparts (to fire up the rear delts and traps)
- Light dumbbell external rotations (to prepare the rotator cuffs)
Brian, known for his intensity, jokes about skipping warm-ups back in his early days — but admits that working with smart athletes like Stephanie has made him appreciate the importance of preparation.
Workout Structure
Stephanie designs a workout that hits all major upper body muscle groups: chest, back, shoulders, arms, and traps. The structure focuses on:
- Compound movements for strength
- Accessory exercises for hypertrophy and balance
- Controlled rest periods to maintain intensity
Here’s a breakdown of their session:
1. Barbell Bench Press (Main Lift)
4 sets of 5 reps
Both Stephanie and Brian agree: the bench press is a king when it comes to building pressing strength. They work up to heavy sets, focusing on:
- Tight scapular retraction
- Leg drive
- Controlled eccentric lowering
- Explosive push-off from the chest
Brian demonstrates how he uses a slightly wider grip to activate more chest fibers, while Stephanie emphasizes consistent bar path and elbow positioning.
Tip from Stephanie:
“Treat every rep like it’s your one-rep max. Perfect form breeds perfect strength.”
2. Pull-Ups (Weighted if Possible)
3 sets to failure
Stephanie shows her incredible relative strength by banging out strict pull-ups, while Brian adds a weight belt to up the ante. They discuss how important pulling strength is to balance out heavy pressing and to keep the shoulders healthy.
Modification:
Assisted pull-ups or banded pull-ups for beginners.
3. Seated Dumbbell Shoulder Press
4 sets of 10 reps
Switching to dumbbells allows for a greater range of motion and forces stabilizer muscles to work harder. Stephanie goes lighter to focus on perfect tempo and mind-muscle connection, while Brian goes heavier, still keeping control.
They agree that dumbbells are key for shoulder longevity.
4. Chest-Supported Rows
4 sets of 12 reps
Using an incline bench, they perform rows to take the lower back out of the equation and focus purely on the upper back and lats. Brian notes that chest-supported rows help him keep his massive traps in check and prevent overdominance.
5. Cable Lateral Raises
3 sets of 15 reps
Targeting the medial deltoids, cable lateral raises add that round “capped” look to the shoulders. Stephanie coaches Brian to slow down the eccentric phase, adding intensity without increasing weight.
Tip from Brian:
“Don’t cheat yourself. Light weight, full control.”
6. Rope Face Pulls
3 sets of 20 reps
A staple in Stephanie’s and Brian’s routines, face pulls are key for rear delt development and shoulder health. They emphasize retracting the scapulae fully and pausing at the peak contraction.
7. Barbell Curls + Tricep Rope Pushdowns (Superset)
3 sets of 12 reps each
No upper body day is complete without some dedicated arm work! Stephanie and Brian superset biceps and triceps to maximize pump and efficiency. Curls focus on strict movement, while rope pushdowns stress a full extension.
Training Tips from the Pros
Throughout the workout, Stephanie and Brian share pearls of wisdom:
- Form Over Ego:
“Never sacrifice form for heavier weight,” Stephanie says. “Good technique means more muscle activation and fewer injuries.” - Consistency Trumps All:
Brian emphasizes showing up even on the days when motivation is low. “Discipline beats motivation every time.” - Mind-Muscle Connection:
Both athletes stress the importance of feeling the target muscle working. Slowing down reps, pausing at contraction points, and staying mentally engaged makes a huge difference. - Recovery Matters:
Stephanie talks about the importance of mobility work, stretching, and good sleep for making consistent progress.
Post-Workout Reflection
After the session, Stephanie and Brian sit down for a quick debrief, both dripping in sweat but smiling. They talk about how training isn’t just about building a great body — it’s about building resilience, mental toughness, and self-belief.
Stephanie notes that training with someone like Brian pushes her to new levels. “Even though we come from different athletic worlds, the fundamentals of hard work, good technique, and smart programming are universal.”
Brian laughs, admitting he underestimated Stephanie’s strength at first. “She might be half my size, but her drive is ten times bigger than most guys I’ve trained with.”
Final Thoughts
Upper body training with Stephanie Sanzo and Brian Cage isn’t just a workout — it’s an experience. It’s a reminder that true strength isn’t just measured in pounds on a bar, but in how intelligently and consistently you approach your training.
Whether you’re a beginner looking to build your foundation or a seasoned athlete wanting to level up, their session offers invaluable lessons: work smart, train hard, stay humble, and never stop improving.
