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 moderate controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
Workout Blocks
Upper Body Push: Giant Set w/burnout
Circuit x 2
DB Bench Press
Set reps load Tempo Rest
1 10 heavy controlled 10s
2 10 heavy controlled 10s
Push Up to Rotation
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo Rest
1 5 each side heavy controlled 10s
2 5 each side heavy controlled 10s
Rope Pulldown Triceps
Set reps load Tempo
1 10 moderate 3:2:1
2 10 moderate 3:2:1
Push Up
Set reps Tempo Rest
1 To Failure controlled 2min
2 To Failure controlled 2min
Upper Body Pull: Giant Set w/ burnout
Circuit x 2
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 each side heavy controlled 10s
2 5 each side heavy controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 each side controlled 1 min
2 8-10 each side controlled 1 min
AMW Shoulder Burnout
Set reps load Tempo
1 To Failure light controlled
2 To Failure light controlled
Cool Down Blocks
Cool Down
Horizontal
Down Dog to Cobra
Set reps Tempo
1 5-10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 5 each side
90-90 Supine Pose
Set time
1 3 min

AMW Upper Body Giant Sets: Push/Pull w/Burnout

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

2 Giant Sets (4 Exercises in a row, minimal rest + a burnout/"finisher" exercise)
4Q Hypertrophy protocol for the Upper Body.
Two working blocks:
1.) Upper Body Pushing: Complete 2 full rounds before moving on to "Upper Body Pulling" block of workout.
2.) Upper Body Pulling: Complete 2 full rounds
Modify any exercise as needed (i.e. for injury, etc)
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 Moderate Controlled
UMT
Dowel Rod Halo
Set Reps Tempo
1 10 Controlled

Workout Blocks

Upper Body Push: Giant Set w/burnout
Circuit x 2

1.) 1 set = 1 time through circuit of 5 exercises.
2.) 2 min rest after finishing a set.
3.) Complete 2 rounds before moving on to "Upper Body Pulling" block
3.) Heaviest exercise first and lightest exercise last.
4.) Reduce ROM as you fatigue.
5.) Stop the exercise once you have to compensate to finish a rep.

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

Alternate sides each time. 5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
DB Staggered Unilateral OH Press with Rotation
reps 5 each side
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 each side Heavy Controlled 10s (h:m:s)
2 5 each side Heavy Controlled 10s (h:m:s)
LLT
Rope Pulldown Triceps
reps 10
load moderate
Tempo 3:2:1
Set Reps Load Tempo
1 10 Moderate 3:2:1
2 10 Moderate 3:2:1

Moderate to heavy load.

ULT
Push Up
reps To Failure
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 To Failure Controlled 2min (h:m:s)
2 To Failure Controlled 2min (h:m:s)

Options: (Hands placed wide - i.e. wider than shoulder width)
1.) Push ups on toes or knees.
2.) Power/Plyometric push ups (on toes or knees)

Upper Body Pull: Giant Set w/ burnout
Circuit x 2

1.) 1 set = 1 time through circuit of 5 exercises.
2.) 2 min rest after finishing a set.
3.) Complete 2 rounds.
3.) Heaviest exercise first and lightest exercise last.
4.) Reduce ROM as you fatigue.
5.) Stop the exercise once you have to compensate to finish a rep.

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

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

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

Moderate to heavy weight

LMT
DB Lawnmower Row
reps 5 each side
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 each side Heavy Controlled 10s (h:m:s)
2 5 each side Heavy Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10 each side
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 8-10 each side Controlled 1 min (h:m:s)
2 8-10 each side Controlled 1 min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

LLT
AMW Shoulder Burnout
reps To Failure
load light
Tempo controlled
Set Reps Load Tempo
1 To Failure Light Controlled
2 To Failure Light Controlled

Light to moderate load.
Movement is combination of DB upright row, front raise and lateral raise. All three moves back to back = 1 rep. Complete reps to failure.

Cool Down Blocks

Cool Down
Horizontal Loading

ULT
Down Dog to Cobra
Set Reps Tempo
1 5-10 Controlled

Slow and controlled - move with breath - exhale back to DD - inhale to come forward and lower down and up to Cobra - keep steady rhythm throughout - can hold in either/both poses for a few breaths.

UMT
Lying Extension with Lateral Flexion
Set Reps Hold
1 5 each side h:m:s

Hold on each side for one full breath cycle (slow, deep inhale/exhale).

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3 min h:m:s

Alternatively you can foam roll or stretch the upper extremity