Upper B v3.2

Warm-up

• Exercise Reps
• Light Rowing Warm-up 2 min easy
• Band Pull-aparts 15-20
• Scapular Wall Slides 10-12
• Band External Rotations 12 each side
• Thoracic Extensions 8-10
• Wall Shoulder Isometric (Fingers Down) 30 sec each side
• Subscapularis Stretch (Stick Assisted) 30 sec each side

Main

• Exercise Reps
• Chin-ups 6-8
• Single-Arm Dumbbell Row 8-10
• Incline Dumbbell Press (20-30° Bench, Neutral Grip) 8-10
• Dips (Controlled Depth) 6-10
• Cable Y-Raise 12-15
• Chest Fly 12-15
• Rear Delt Fly 12-15
• Lateral Raise 12-15
• Band External Rotations 12-15
• Dumbbell Curl 8-12
• Triceps Pressdown 10-12
• Hanging Leg Raise 8-12

Cool-down

• Exercise Reps
• Doorway Pec Stretch 30 sec each side
• Cross-body Shoulder Stretch 30 sec each side
• Lat Stretch 30 sec each side
• Thoracic Rotation Stretch 30 sec each side
• Child's Pose with Side Reach 30 sec each side
• Upper Trap Stretch 30 sec each side
• Foam Roll Upper Back 1-2 min

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