Upper A v3.1

Warm-up

• Exercise Reps
• Band Pull-Aparts 15-20
• Scapular Wall Slides 10-12
• Thoracic Extension on Bench 8-10 slow reps
• Straight Arm Wall Press with Head Turn 30 sec each side
• Light Rowing Warm-up 2 min easy

Main

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

Cool-down

• Exercise Reps
• Doorway Pec Stretch 30 sec each side
• Cross-Body Shoulder Stretch 30 sec each side
• Subscapularis Stick Stretch 30 sec each side
• Lat Hang (Passive) 45-60 sec
• Foam Rolling Upper Back 1-2 min

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