Back/Arms/Shoulders

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Refer to this as a “bro/fun day”

LMT
Single Arm Cable Row
reps 8-10
intensity 7-8
Tempo controlled
Rest 1-2 mins
pulling from a very long muscle length and pulling across the body
Set Reps Intensity Tempo Rest
1 8-10 7-8 RPE Controlled 1-2 mins (h:m:s)
2 8-10 8-9 RPE Controlled 1-2 mins (h:m:s)
3 8-10 8-9 RPE Controlled 1-2 mins (h:m:s)
LMT
Cable Lateral Raise with Cuff attachments
reps 10-15
intensity 8-9
Tempo controlled
Rest 45-90 secs
This is performed from a very long muscle length and pulled across the body
Set Reps Intensity Tempo Rest
1 10-15 8-9 RPE Controlled 45-90 secs (h:m:s)
2 10-15 8-9 RPE Controlled 45-90 secs (h:m:s)
3 10-15 8-9 RPE Controlled 45-90 secs (h:m:s)
4 10-15 9-10 RPE Controlled 45-90 secs (h:m:s)
LMT
Single Arm Straight Arm Cross Body Pulldowns
reps 10-12
intensity 8-9
Tempo controlled
Rest 45-90 secs
Set Reps Intensity Tempo Rest
1 10-12 8-9 RPE Controlled 45-90 secs (h:m:s)
2 10-12 8-9 RPE Controlled 45-90 secs (h:m:s)
3 10-12 8-9 RPE Controlled 45-90 secs (h:m:s)
LLT
Straight Arm Pulldown
reps 10-12
intensity 8-9
Tempo controlled
Rest 45-60 secs
Set Reps Intensity Tempo Rest
1 10-12 8-9 RPE Controlled 45-60 secs (h:m:s)
2 10-12 8-9 RPE Controlled 45-60 secs (h:m:s)
LLT
Cable Overhead Extensions
reps 10-12
intensity 8-9
Rest 45-60 secs
- Exercise that targets the three heads of the triceps, primarily the medial head in the lengthened position. - Setup: Choose a weight that be performed in the 8-12 rep range. Set the cable at around mid thigh height. Grasp both handles, and turn around facing away from the cable machine. Stand up, with both arms overhead, bent at the elbows. In the starting position, a full stretch should be felt in the triceps. - Movement: While maintaining a stable neutral posture, and elbows perpendicular with the floor, contract the triceps to raise the cables overhead. Slowly control the weight, lowering the rope back into the start position. Feel the stretch in the triceps. Pause. Repeat.
Set Reps Intensity Rest
1 10-12 8-9 RPE 45-60 secs (h:m:s)
2 10-12 8-9 RPE 45-60 secs (h:m:s)
3 10-12 8-9 RPE 45-60 secs (h:m:s)
LLT
Preacher Curl
reps 10-15
intensity 8-9
Rest 45-60 secs
Set Reps Intensity Rest
1 10-15 8-9 RPE 45-60 secs (h:m:s)
2 10-15 9-10 RPE 45-60 secs (h:m:s)
3 10-15 9-10 RPE 45-60 secs (h:m:s)
LLT
Triceps Pushdown – Cable
reps 12-15
intensity 8-9
Rest 45-60 secs
Set Reps Intensity Rest
1 12-15 8-9 RPE 45-60 secs (h:m:s)
2 12-15 8-9 RPE 45-60 secs (h:m:s)
LLT
Cable Bicep Curl
reps 12-15
intensity 9-10
Rest 45-60 secs
Set Reps Intensity Rest
1 12-15 9-10 RPE 45-60 secs (h:m:s)
2 12-15 9-10 RPE 45-60 secs (h:m:s)