Upper Body Hypertophy & Mobility

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FOCUS:
+ Shoulder
– posterior, medial, anterior muscle growth
– compound lifts & isolation mobility exercises in supersets (2 exercises back to back)
– Bicep, Tricep and forearm isolation or compound lift alternatives

LLT
Cable lateral raise
reps 8-12
load moderate
Tempo controlled
Rest Superset
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled Superset (h:m:s)
2 8-12 Moderate Controlled Superset (h:m:s)
3 8-12 Moderate Controlled Superset (h:m:s)

Can be adjusted to fit the logistics of your gym with the available equipment:
- single arm
- dumbells
- single arm landmine

LLT
Cable Single Arm Rear Delt Raise [JN]
reps 10-15
load light
Tempo slow
Rest 60 sec
Set Reps Load Tempo Rest
1 10-15 Light Slow 60 sec (h:m:s)
2 10-15 Light Slow 60 sec (h:m:s)
3 10-15 Light Slow 60 sec (h:m:s)
ULT
Machine Assisted Dip
reps 5-8
load light
Tempo slow
Rest 60-90 sec
Set Reps Load Tempo Rest
1 5-8 Light Slow 60-90 sec (h:m:s)
2 5-8 Light Slow 60-90 sec (h:m:s)

Load the counter-weight from 15-30% of current body weight.

This alternative version you are working on increasing the shoulders range of motion with a deep stretch and long pause.

LLT
Overcoming ISO: Row
reps 3-5
intensity 8-9
Hold 5-10
Rest 90-120 sec
This exercise can be executed in multiple angles depending on the region you want to focus on: - upper back/ rear delts - mid lats and upper back - lower lats Hold the position for at least 3-10 sec, this can be done with multiple modalities as long as the top end range is pushing against an inmoveable force (ie, top end of a heavy band, safety blocks/rack in a squat rack)
Set Reps Intensity Hold Rest
1 3-5 8-9 RPE 5-10 h:m:s 90-120 sec (h:m:s)
2 3-5 8-9 RPE 5-10 h:m:s 90-120 sec (h:m:s)

hold from 3-10sec each rep with maximum force
- once you loose power/force rest at the bottom for 5-10 sec