ST46 Muscle Movement Supersets: Back & Shift Submax

HIIT
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LLT
VIPR Chop
reps 8 each
load moderate
Tempo fast
Rest 2min
Can perform with a Dumbbell if VIPR is not available
Set Reps Load Tempo Rest
1 8 each Moderate Fast 2min (h:m:s)
2 8 each Moderate Fast 2min (h:m:s)
3 8 each Moderate Fast 2min (h:m:s)