ActivityPosterior Armor — Back, Shoulder & Delt Velocity
Posterior Armor — Back, Shoulder & Delt Velocity
@demogymmember · July 7, 2026
44 min · 30 sets · RPE 8
Where the work landed
Shoulders38%
Back22%
Adductors7%
Biceps7%
Hip Flexors7%
Triceps7%
Plus 4 more.
The session
- Barbell Row3 sets · 115 lb x 8
- Arnold Press4 sets · 45 lb x 10
- 90/90s1 set
- Banded Lat Stretch3 sets
- Half-Kneeling Single Arm Row3 sets · 55 lb x 10
- ATL Lat Pull-Down4 sets · 99 lb x 10
- Axial Rotations2 sets
- Rear Delt Raises4 sets · 15 lb x 12
- Alternating Lateral Raise4 sets · 20 lb x 12
- Aligned Hip Airplanes2 sets
The training app built by coaches
Train it yourself.
Phorme builds your plan from what you log and how you recover.