LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Warm-Up Blocks
7-Step Prep Upper Body
Horizontal
Rub and Scrub Sternum/Clavicle
Set time
1 1 minute
Thoracic Extension
Set reps
1 8
Stretch – Arm Circles
Set reps
1 10
Banded Upper Body Movement Prep
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 3-5 per side
explosive push up
Set reps
1 10
Lift and Shift Eye Tracking
Set reps
1 8
Workout Blocks
Single Arm Lat Pulldowns
Superset x 3
Cable Half Kneeling Single Arm Lat Pulldown
Set reps load
1 12 RIGHT moderate
2 10 RIGHT heavy
3 6-8 RIGHT heavy
Cable Half Kneeling Single Arm Lat Pulldown
Set reps load
1 12 LEFT moderate
2 10 LEFT heavy
3 6-8 LEFT heavy
Woodchops
Superset x 2
High to Low Cable Woodchop
Set reps load
1 10 Right light
2 10 Right moderate
High to Low Cable Woodchop
Set reps load
1 10 LEFT light
2 10LEFT moderate
Tornado Cable
Superset x 3
1 Arm Cable Chest Press
Set reps load
1 12 light
2 10 moderate
3 6-8 heavy
Final Block
Tri-Set x 3
Cable Chest Fly
Set reps load
1 12-15 light
2 10 moderate
3 6 heavy
Dual Cable Cross Shoulder Press– Freemotion Genesis
Set reps load
1 12-15 light
2 10 moderate
3 6 heavy
Unilateral Biceps Cable Curl
Set reps load
1 12-15 light
2 10 moderate
3 6-8 heavy
Cool Down Blocks
Upper Body Cooldown
Horizontal
Pec Stretch Static [MC]
Set time
1 30-60 seconds
Lat Stretch (TRX) [MC]
Set time
1 30 seconds
Full Arm stretch hand on wall [MC]
Set time
1 30-60
Cat Cow
Set reps
1 10

Upper Body Cable Day

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

Fun upper body day on the cable machine in the upper right corner of the top floor of the gym with adjustable arms.

Warm-Up Blocks

7-Step Prep Upper Body
Horizontal Loading

This prepares your upper body for high intensity strength training.

Rub and Scrub Sternum/Clavicle
Set Time
1 1 minute h:m:s

You can continue down your arms with karate chops and rubbing horizontally with the side of your hand

ULT
Thoracic Extension
Set Reps
1 8
LAR
Stretch – Arm Circles
Set Reps
1 10
LLT
Banded Upper Body Movement Prep
These are great for activating and mobilizing your arms, chest, back and shoulder prior to an upper body focused work out.
Set Reps
1 10
UMT
Prone T-Spine Rotation
Set Reps
1 3-5 per side
ULT
explosive push up
explode up while doing a push up
Set Reps
1 10
LLT
Lift and Shift Eye Tracking
Set Reps
1 8

Workout Blocks

Single Arm Lat Pulldowns
Superset x 3

LLT
Cable Half Kneeling Single Arm Lat Pulldown
reps 12 RIGHT
load moderate
Set Reps Load
1 12 RIGHT Moderate
2 10 RIGHT Heavy
3 6-8 RIGHT Heavy

For last set, you should be "making a face" due to the intensity of the weight. Completing your last rep should be hard/nearly impossible.

LLT
Cable Half Kneeling Single Arm Lat Pulldown
reps 12 LEFT
load moderate
Set Reps Load
1 12 LEFT Moderate
2 10 LEFT Heavy
3 6-8 LEFT Heavy

For last set, you should be "making a face" due to the intensity of the weight. Completing your last rep should be hard/nearly impossible.

Woodchops
Superset x 2

LMT
High to Low Cable Woodchop
reps 10 Right
load light
This is slightly different from how I demo and is a regression. Feel free to try this version if it feels easier to accomplish!
Set Reps Load
1 10 Right Light
2 10 Right Moderate
LMT
High to Low Cable Woodchop
reps 10 LEFT
load light
This is slightly different from how I demo and is a regression. Feel free to try this version if it feels easier to accomplish!
Set Reps Load
1 10 LEFT Light
2 10LEFT Moderate

Tornado Cable
Superset x 3

Set the arms to be horizontal to the ground and even with each other. The video only shows a one arm press, but combine it with the row and twist like I showed you

LMT
1 Arm Cable Chest Press
reps 12
load light
Combine this with a row like I showed you! I couldn't find a video of this. Maybe I invented this? I'll coin it the Maenado.
Set Reps Load
1 12 Light
2 10 Moderate
3 6-8 Heavy

Makin a face on your last set

Final Block
Tri-Set x 3

LLT
Cable Chest Fly
reps 12-15
load light
Set Reps Load
1 12-15 Light
2 10 Moderate
3 6 Heavy
LLT
Dual Cable Cross Shoulder Press– Freemotion Genesis
reps 12-15
load light
Set Reps Load
1 12-15 Light
2 10 Moderate
3 6 Heavy

keep upper traps relaxed

LLT
Unilateral Biceps Cable Curl
reps 12-15
load light
Unilateral Biceps Cable Curl
Set Reps Load
1 12-15 Light
2 10 Moderate
3 6-8 Heavy

Don't shrug your shoulders!

Cool Down Blocks

Upper Body Cooldown
Horizontal Loading

Pec Stretch Static [MC]
Set Time
1 30-60 seconds h:m:s
Lat Stretch (TRX) [MC]
Set Time
1 30 seconds h:m:s
Full Arm stretch hand on wall [MC]
Set Time
1 30-60 h:m:s
ULT
Cat Cow
Set Reps
1 10