LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Shoulder and Pec Activation Series
Horizontal
Rub and Scrub Pec Sternum and Clavicle
Set time
1 1 minute
Dumbbell Scaption
Set reps weight_lbs Tempo
1 15 10 controlled
Overhead Ward Rotational Quick Release
Set reps
1 3
Body Clapping
Set time
1 1 minute
Shoulder and Thoracic Mobility Block
Horizontal
Child’s Pose to Cobra
Set reps time Hold
1 10 30s
DB Split 1 Arm Swing
Set reps load Tempo
1 10 light controlled
Restore Childs Pose Lat Reach
Set reps time Hold
1 10 30s
Band OH 1Arm Rotational Ward
Set reps load Tempo Rest
1 10 light controlled
Workout Blocks
Push Giant Sets
Giant Set x 4
DB Incline Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Brazilian Push Up
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
4 10 controlled 10s
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Push Up
Set reps Rest
1 10-max 2m
2 10-max 2m
3 10-max 2m
4 10-max 2m
Pull Giant Set
Giant Set x 4
DB Bentover Row
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Neutral Grip Chin Up
Set reps 0 Tempo Rest
1 6-10 controlled 10s
2 6-10 controlled 10s
3 6-10 controlled 10s
4 6-10 controlled 10s
Band Transverse and Lateral Lunge with 1-Arm Row
Set reps Tempo Rest
1 10e fast 10s
2 10e fast 10s
3 10e fast 10s
4 10e fast 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10-20 moderate controlled 2m
2 10-20 moderate controlled 2m
3 10-20 moderate controlled 2m
4 10-20 moderate controlled 2m
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 5m

VOYSEY PUSH PULL FOR HYPERTROPHY

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

This is designed for an upper body day with emphasis on hypertrophy.

Warm-Up Blocks

Shoulder and Pec Activation Series
Horizontal Loading

Series of 4 exercises used to prepare for a Push training day.

ULT
Rub and Scrub Pec Sternum and Clavicle
Using your fist, apply rubbing pressure to the pecs working from the Sterum out into the muscle, pec muscle, clavicle, into the shoulders and upper traps.
Set Time
1 1 minute h:m:s
LLT
Dumbbell Scaption
Small Motor Unit Recruitment for Shoulder Complex Be careful not to open up too far to the point of overstretch in the anterior shoulder capsule.
Set Reps Weight Tempo
1 15 10 lbs Controlled
UMT
Overhead Ward Rotational Quick Release
Apply pressure through hand before quickly releasing into a runners pose
Set Reps
1 3
ULT
Body Clapping
Set Time
1 1 minute h:m:s

Shoulder and Thoracic Mobility Block
Horizontal Loading

Mobility exercises designed to mobilize the Shoulder and Thoracic region. This would be intended for a Push/Pull day.

ULT
Child’s Pose to Cobra
Set Reps Time Hold
1 10 30s h:m:s h:m:s
LLT
DB Split 1 Arm Swing
Set Reps Load Tempo
1 10 Light Controlled
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps Time Hold
1 10 30s h:m:s h:m:s
LMT
Band OH 1Arm Rotational Ward
Set Reps Load Tempo Rest
1 10 Light Controlled (h:m:s)

Workout Blocks

Push Giant Sets
Giant Set x 4

Set of 4 exercises performed back to back with little rest focusing on Pecs, Shoulders, and Triceps. This block can also be alternated with the Pull Giant sets to either save recovery time between blocks or for variety or for balance between push and pull activities.

LLT
DB Incline 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)
4 5 Heavy Controlled 10s (h:m:s)
UMT
Brazilian Push Up
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
4 10 Controlled 10s (h:m:s)
LMT
DB Staggered Unilateral OH Press with Rotation
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)
4 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-max
Rest 2m
Set Reps Rest
1 10-max 2m (h:m:s)
2 10-max 2m (h:m:s)
3 10-max 2m (h:m:s)
4 10-max 2m (h:m:s)

Do these close grip to emphasis Triceps and inner pecs.

Pull Giant Set
Giant Set x 4

Set of 4 exercises performed back to back with little rest focusing on upper back muscles. This giant set can be alternated with the push giant sets to either save recovery time between blocks or for variety or for balance between push and pull activities.

LLT
DB Bentover Row
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)
4 5 Heavy Controlled 10s (h:m:s)
ULT
Neutral Grip Chin Up
reps 6-10
0
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 6-10 Controlled 10s (h:m:s)
2 6-10 Controlled 10s (h:m:s)
3 6-10 Controlled 10s (h:m:s)
4 6-10 Controlled 10s (h:m:s)
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 10e
Tempo fast
Rest 10s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps Tempo Rest
1 10e Fast 10s (h:m:s)
2 10e Fast 10s (h:m:s)
3 10e Fast 10s (h:m:s)
4 10e Fast 10s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 10-20
load moderate
Tempo controlled
Rest 2m
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 2m (h:m:s)
2 10-20 Moderate Controlled 2m (h:m:s)
3 10-20 Moderate Controlled 2m (h:m:s)
4 10-20 Moderate Controlled 2m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 5m h:m:s