thu, jul 16upper 1
0lb
1:00:00time
30sets
Duration
60 min
Movements
11
Sets
30
Part of a sequence
Month 2 · Week 1, Day 1
Movements
01
Banded Lat Stretch
Set 1
intensity
75%
reps
30
Set 2
intensity
75%
reps
30
Do not force end range.
02
Seated Banded External Rotations
Set 3
intensity
75%
reps
10
Set 4
intensity
75%
reps
10
Slow rotation; elbow remains fixed.
03
RKC Plank
Set 5
intensity
75%
reps
45
Set 6
intensity
75%
reps
45
Posterior pelvic tilt; pull elbows toward feet.
04
Pull-Ups
Set 7
intensity
75%
reps
1
Set 8
intensity
75%
reps
1
Set 9
intensity
75%
reps
1
Set 10
intensity
75%
reps
1
Bodyweight only. Use assistance if needed.
05
Incline Bench
Set 11
intensity
75%
reps
1
Set 12
intensity
75%
reps
1
Use spotter or safeties; conservative load.
06
Lat Pulldown
Set 13
intensity
75%
reps
8
Set 14
intensity
75%
reps
8
Set 15
intensity
75%
reps
8
Set 16
intensity
75%
reps
8
Neutral grip if available.
Other sessions in this sequence
Created by
cameron goodson
@cameron