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

Upper Body Strength Workout

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

This workout primarily targets the upper body with push and pull exercises (chest and back with accessory muscles).

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 0:01:00 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Reps
1 10
LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 0:05:00 h:m:s

Workout Blocks

Chest
Tri-Set x 3

LLT
DB Bench Press
reps 10
Set Reps
1 10
2 10
3 10
reps 10
Set Reps
1 10
2 10
3 10
UMT
Lateral Crawl to Push Up
reps 10
Set Reps
1 10
2 10
3 10

Back
Tri-Set x 3

LLT
Lat Pulldown Wide Grip
reps 10
Set Reps
1 10
2 10
3 10
LLT
BB Wide Stance Bentover Row
reps 10
Set Reps
1 10
2 10
3 10
LMT
DB Lawnmower Row
reps 10
Set Reps
1 10
2 10
3 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow
Set Reps
1 5