Strength Chest Shoulder Back Triceps Biceps – moderate day

Horizontal Loading
Banded tricep press down (SL)
reps 15
Set Reps
1 15
2 15
LLT
Band Pull Apart
reps 20
Activation and Stability for the Foot, Hips, and Core Level 1: square stance with no hinge; just focus on pulling the band apart by squeezing your shoulder blades together. Level 2: add hinge at the hips, and use your back foot as a kickstand. Level 3: do the movement while fully balancing on one leg
Set Reps
1 20
2 20
LLT
Seated Chest Press Machine
reps 12
load light
Rest 60 seconds
- Horizontal pushing movement. Primarily targets: Chest (Pectoralis major), Secondarily: Triceps - Starting position/Setup: Handles at middle/lower chest height. Arms slightly tucked. (Not parallel with floor) Neutral wrists (In-line with forearms ), thumbs wrapped around bar. - Movement: Push with chest, extending elbows to a soft lock. Return to start with control. Feel stretch in chest at bottom of movement. Pause. Repeat.
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
Cable chest fly (Standing) [MC]
reps 12
load light
Rest 60 seconds
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
Bent Over Barbell Row
reps 12
load light
Rest 60 seconds
Bent Over Barbell Row: Feet are placed hip-width apart, while applying force down through the floor. Torso is in a hip hinge position, while remaining "tall" in posture through the T-Spine. Elbows drive backwards during the concentric phase of the movement, and the bar stays positioned over the center of the foot during the eccentric lowering phase.
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
Dumbbell Single Arm Row
reps 12
load light
Rest 60 seconds
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
BARBELL OVERHEAD PRESS
reps 12
load light
Rest 60 seconds
SHOULDER - ANTERIOR DELTOID
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
Biceps Curl Machine – Bicep Workout
reps 12
load light
Rest 60 seconds
Biceps
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 sends (h:m:s)
LLT
Machine Triceps Pushdown – Tricep Workout
reps 12
load light
Rest 60 seconds
Triceps
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 12 Light 60 seconds (h:m:s)
3 12 Light 60 seconds (h:m:s)
LLT
BARBELL OVERHEAD PRESS
reps 12
load light
Rest 60 seconds
SHOULDER - ANTERIOR DELTOID
Set Reps Load Rest
1 12 Light 60 seconds (h:m:s)
2 10 Light 60 seconds (h:m:s)
3 10 Light 60 seconds (h:m:s)