LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Shoulder Mobility
Horizontal
Self-Massage: Foam Roll Lat
Set reps Hold
1 1 30s
Stability Ball Child’s Pose
Set reps Tempo
1 10 controlled
Crab Single Leg Squat
Set reps Tempo
1 10 controlled
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 10 heavy controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
Workout Blocks
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
DB Bench Press
Set reps load Tempo Rest
1 10 heavy controlled 30s
2 10 heavy controlled 30s
3 10 heavy controlled 30s
Push Up to Rotation
Set reps Tempo Rest
1 5 each side alternate controlled 300s
2 5 each side alternate controlled 300s
3 5 each side alternate controlled 300s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3
Neutral Grip Pull Up
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 30 sec
2 10 moderate controlled 30 sec
3 10 moderate controlled 30 sec
DB Lawnmower Row
Set reps load Tempo Rest
1 10 heavy controlled 30s
2 10 heavy controlled 30s
3 10 heavy controlled 30s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down
Horizontal
Vibration: Power Plate Stretch and Massage
Set time
1 5 min

SMS: AG: Push/Pull

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's session is about increasing muscle mass or "toning up" for the upper body. You have 2 Giant Sets (4 Exercises in a row, minimal rest) to perform: one for Upper Body Pushing, the other for Upper Body Pulling.
Modify any exercises to meet your ability level or environment. The goal is you want to be able to fully exhaust your upper body after the end of 3 sets, so use a weight that creates fatigue after each exercise.

Warm-Up Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps Hold
1 1 30s h:m:s
LAR ULT
Stability Ball Child’s Pose
Set Reps Tempo
1 10 Controlled
ULT
Crab Single Leg Squat
Set Reps Tempo
1 10 Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps Load Tempo
1 10 Heavy Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled

Workout Blocks

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Bench Press
reps 10
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 30s (h:m:s)
2 10 Heavy Controlled 30s (h:m:s)
3 10 Heavy Controlled 30s (h:m:s)
UMT
Push Up to Rotation
reps 5 each side alternate
Tempo controlled
Rest 300s
Set Reps Tempo Rest
1 5 each side alternate Controlled 300s (h:m:s)
2 5 each side alternate Controlled 300s (h:m:s)
3 5 each side alternate Controlled 300s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached, or if wrist hurts, these can be done on your forearm.

LMT
KB 1 Arm OH Rotational Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 10
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)

Do these tall kneeling with Red, grey and black bands, and the mount as high as possible.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30 sec (h:m:s)
2 10 Moderate Controlled 30 sec (h:m:s)
3 10 Moderate Controlled 30 sec (h:m:s)

The same as above, but do this half kneeling and pull the bands as far apart as you can to really hit the lats. You may need to use a little bit less weight to get the right ROM.

LMT
DB Lawnmower Row
reps 10
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Heavy Controlled 30s (h:m:s)
2 10 Heavy Controlled 30s (h:m:s)
3 10 Heavy Controlled 30s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Do this with a staggered stance, since you are using the band set up, which has a little more give to it. The split stance will give you more balance. Use the same bands as above.

Cool Down Blocks

Cool Down
Horizontal Loading

Vibration: Power Plate Stretch and Massage
Set Time
1 5 min h:m:s

Alternatively you can foam roll or stretch the upper extremity. You can use the vibration roller you have at the lowest setting on your lats back and pecs and biceps.