Armor & Base — Chest/Back Isometric Zone

cameron goodson

generalBuilt with Architect

Kinematic Sequencing Protocol — Chest & Back. Isometric-emphasis strength session built around controlled eccentrics, paused contractions, and anti-rotation stability. Shoulder-safe loading throughout — no overhead pressing, no extreme horizontal abduction.

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$30/mo · cancel anytime

Movements

Sets

Movements

Spiderman Lunge with Rotation

2 sets · ●●× ●●● lbs

Open Books (Thoracic Rotation)

2 sets · ●●× ●●● lbs

wall slides

2 sets · ●●× ●●● lbs

Banded Lat Stretch

2 sets · ●●× ●●● lbs

Bench Press (5 second eccentric)

4 sets · ●●× ●●● lbs

Incline Bench

4 sets · ●●× ●●● lbs

barbell bent-over row

4 sets · ●●× ●●● lbs

chest-supported dumbbell row

3 sets · ●●× ●●● lbs

Dumbbell Bench Press

3 sets · ●●× ●●● lbs

Straight-Arm Cable Pulldown

3 sets · ●●× ●●● lbs

cable lat pulldown

3 sets · ●●× ●●● lbs

Pallof press

3 sets · ●●× ●●● lbs

rear delt raises

3 sets · ●●× ●●● lbs

The full movement breakdown is for club members. Join to see every set, weight, and rep.

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$30/mo · cancel anytime

Created by

cameron goodson

@cameron

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