Workout Instructions
A1:
Seated Row
3 sets, 10 reps
Cues
- Initiate the movement by squeezing your shoulder blades together.
- Sit tall with your chest up throughout the entire movement.
- Slowly extend your arms, resisting the weight on the way back.
B1:
Single Arm Cable Pulldown
3 sets, 10es
Cues
- Focus on pulling your elbow down and back, engaging your lat muscle.
- Keep your core tight and avoid leaning or twisting during the pull.
- Resist the upward motion; control the handle as it returns to the starting position.
B2:
Cable Face pulls
3 sets, 20 reps
Cues
- Pull the cable towards your face, keeping your elbows high and externally rotating your shoulders.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the cable, resisting the pull back, for a controlled eccentric phase.
C1:
DB Z Press
3 sets, 15 reps
Cues
- Sit tall with a straight spine throughout the movement.
- Press the dumbbells in a straight line above your head, directly in line with your shoulders.
- Brace your core and avoid arching or rounding your back.
D1:
Eccentric Pull Ups
4 sets, 8 reps
Cues
- Lower your body in a slow and controlled manner.
- Keep your shoulder blades engaged and core tight.
- Lower yourself until your arms are fully extended.
D2:
Gorilla KB Row
4 sets, 8es
Cues
- Hinge at the hips, maintaining a flat back, and grasp the kettlebell with one hand.
- Keep your elbow close to your body as you lift the kettlebell, engaging your lats and upper back muscles.
- Focus on retracting your shoulder blade at the top of the movement for maximum muscle engagement.
E1:
Push Ups
4 sets, 10 reps
Cues
- Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- Tighten your core muscles to maintain a straight line from your head to your heels.
- Perform push-ups in a controlled manner.
