IOM AAHPS Lvl 1: Muscle-based Upper Body Strength Workout
Horizontal Loading
LLT
Weighted Chin Up
reps
12
Rest
0:01:30
reps
12
Rest
0:01:30
| Set | Reps | Rest |
|---|---|---|
| 1 | 12 | 0:01:30 (h:m:s) |
| 2 | 12 | 0:01:30 (h:m:s) |
| 3 | 12 | 0:01:30 (h:m:s) |
LLT
Smith Machine Incline Close-Grip Bench Press
reps
10
Rest
0:01:45
reps
10
Rest
0:01:45
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 0:01:45 (h:m:s) |
| 2 | 10 | 0:01:45 (h:m:s) |
| 3 | 10 | 0:01:45 (h:m:s) |
LLT
Cable Half Kneeling Single Arm Lat Pulldown
reps
8
Rest
0:01:30
reps
8
Rest
0:01:30
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 0:01:30 (h:m:s) |
| 2 | 8 | 0:01:30 (h:m:s) |
| 3 | 8 | 0:01:30 (h:m:s) |
LLT
Leaning Cable Lateral Raise
reps
8
Rest
0:01:30
reps
8
Rest
0:01:30
- Cable movement that isolates the lateral deltoid with constant tension.
- Setup: Set the cable machine to knee height, or at the bottom position. Stand slightly in front of the cable machine. With one arm grasp the column, and with the other reach behind the body to grab the handle. Lean at a diagonal angle away from the column, feeling a stretch in the shoulders.
- Movement: Contract the shoulder muscles, raising the arm and handles away from the body. Using full range of motion, squeeze at the top. Under control slowly return the weight to the starting position. Pause. Repeat.
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 0:01:30 (h:m:s) |
| 2 | 8 | 0:01:30 (h:m:s) |
| 3 | 8 | 0:01:30 (h:m:s) |