Workout

Horizontal Loading
LLT
Hammer Strength Select Chest Press
reps 10-12
weight_lbs 35
Tempo controlled
Rest 1 min
Hammer Strength Select Chest Press
Set Reps Weight Tempo Rest
1 10-12 35 lbs Controlled 1 min (h:m:s)
2 10-12 35 lbs Controlled 1 min (h:m:s)
3 10-12 45 lbs Controlled 1 min (h:m:s)
LLT
Strength – Seated Cable Row
reps 10-12
weight_lbs 40
Tempo controlled
Rest 1 min
Set Reps Weight Tempo Rest
1 10-12 40 lbs Controlled 1 min (h:m:s)
2 10-12 40 lbs Controlled 1 min (h:m:s)
3 10-12 50 lbs Controlled 1 min (h:m:s)
LLT
Seated Shoulder Press
reps 10-12
weight_lbs 10
Tempo controlled
Rest 1 min
- “Vertical Pushing” movement that targets the front shoulder. - Setup: Find a seat height that sets the handles at around shoulder height. - Movement: Using a neutral grip, press with the shoulders to full extension, and slowly return the weight to starting position. Repeat.
Set Reps Weight Tempo Rest
1 10-12 10 lbs Controlled 1 min (h:m:s)
2 10-12 10 lbs Controlled 1 min (h:m:s)
3 10-12 10 lbs Controlled 1 min (h:m:s)