Upper A v3.0

Warm-up

• Exercise Reps
• Light rowing warm-up 2-3 min easy
• Band pull-aparts 15-20
• Scapular wall slides 10-12
• Band external rotations 12-15
• Shoulder CARs (controlled circles) 5 each direction

Main

• Exercise Reps
• Pull-ups 6-10
• Machine Row 8-12
• Face Pulls 12-15
• Rear Delt Fly 12-15
• Machine Chest Press 8-10
• Push Up Plus 10-15
• Lateral Raise 12-15
• Chest Fly 12-15
• Hammer Curl 8-12
• Triceps Pressdown 10-12
• Plank with Shoulder Taps 20-30 taps

Cool-down

• Exercise Reps
• Wall pec stretch with head turn 30 sec each side
• Subscapularis stretch with stick 10-15 sec x 3
• Cross-body shoulder stretch 30 sec each side
• Lat stretch (overhead or hang) 30-45 sec
• Thoracic extension on bench or foam roller 8-10 reps

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