upper 2

thu, jul 16upper 2

0lb

1:00:00time

25sets

phorme

Template

Upper 2

cameron goodson

general60 min

Duration

60 min

Movements

11

Sets

25

Part of a sequence

Month 2 · Week 2, Day 3

Movements

01

Banded Face Pull

Set 1

intensity

75%

reps

10

Set 2

intensity

75%

reps

10

Finish with external rotation.

02

Backward Shoulder Rotations

Set 3

intensity

75%

reps

10

Set 4

intensity

75%

reps

10

Pain-free range.

03

Hanging Core Rotations

Set 5

intensity

75%

reps

6

Set 6

intensity

75%

reps

6

Control pelvis; no swinging.

04

Half-Kneeling Single Arm Row

Set 7

intensity

75%

reps

5

Set 8

intensity

75%

reps

5

Half-kneeling pelvis remains square.

05

Bodyweight Dips

Set 9

intensity

75%

reps

1

Set 10

intensity

75%

reps

1

Bodyweight only; use assistance if required.

06

Overhand Barbell Row

Set 11

intensity

75%

reps

1

Set 12

intensity

75%

reps

1

Long eccentric is one rep.

Other sessions in this sequence

Upper 1

Upper 1

Week 1 · Day 1

Lower 1

Lower 1

Week 1 · Day 2

Upper 2

Upper 2

Week 1 · Day 3

Lower 2

Lower 2

Week 1 · Day 4

Flush

Flush

Week 1 · Day 5

Upper 1

Upper 1

Week 2 · Day 1

Lower 1

Lower 1

Week 2 · Day 2

Lower 2

Lower 2

Week 2 · Day 4

Flush

Flush

Week 2 · Day 5

Upper 1

Upper 1

Week 3 · Day 1

Created by

cameron goodson

@cameron