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

Shoulders and Triceps

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

Hypertrophy session targeting the shoulders and triceps. Start with an activation warm up block for the upper body. This will help prepare the body for the stressful workout by enhancing circulation, neuromuscular recruitment, and sensory input. The workout block will be straight sets resting around 60 seconds between each set. Then you will finish with a cool down block.

Warm-Up Blocks

Upper body activation
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To prepare the upper body for a strength training session.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 10 h:m:s
ULT
Reverse Lunge w/ OH Reach
Set Reps Tempo
1 10 Controlled
UMT
Kneeling OH Lateral Reach
Set Reps
1 10
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 10
LMT
Lateral Step Eye Tracking
Set Reps
1 10

Workout Blocks

Shoulders and Triceps
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Hypertrophy workout targetting the shoulders and triceps. Straight sets, resting 60 seconds between each set.

LLT
BB Overhead Press
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)
LLT
Smith Machine Upright Row
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)
LLT
Seated DB Tricep Extension
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)
LLT
Single Arm DB Front Raises
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)
LLT
Single Arm DB Lateral Raises
Feet shoulder width apart. Raise one arm out to shoulder height and lower, leading with the elbow. Then lift the other arm.
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)
LLT
Cable Tricep Kickbacks
Set the cable machine up at the lower level. No attachment needed. Back up from the machine and bend at the waist. If more comfortable you can stagger your stance and brace your upper body with the opposite arm on thigh. Raise your arm so that it is parallel with the floor. Only moving at the elbow, extend your arm back as you squeeze the tricep. Return to starting position.
Set Reps Weight Tempo Rest
1 10 lbs Controlled (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time Tempo
1 2 mins h:m:s Controlled
ULT
Child’s Pose to Cobra
Set Time Tempo
1 2 mins h:m:s Controlled