LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Shoulder Warm-Up

Rowing Machine Rowing Steady State 1 x 2min

Set	time
1	2min

PVC Passthrough 1 x 10

Set	reps
1	10

PVC Around the World 1 x 5/side

Set	reps
1	5/side

Yoga Downward Facing Dog 1 x 10

Set	reps
1	10

Band Pull Aparts 1 x 10

Set	reps
1	10

Scapula Push Up 1 x 10

Set	reps
1	10

Biceps Curl – Dumbbells 4 x 6

Set	reps	weight_percent	Tempo	Rest
1	6	50%	controlled	1-2min
2	6	60%	controlled	1-2min
3	6+	75%	controlled	1-2min
4	6+	85%	controlled	1-2min

Bench Press – Barbell, Close Grip 3 x 8

Set	reps	weight_percent	Tempo	Rest
1	8	70%	controlled	1-2min
2	8	70%	controlled	1-2min
3	8	70%	controlled	1-2min

Barbell Skull Crushers – Tricep Workout 3 x 10

Set	reps	weight_percent	Tempo	Rest
1	10	70%	controlled	60s
2	10	70%	controlled	60s
3	10	70%	controlled	60s

DB incline bicep curl [MC] 3 x 10-12

Set	reps	weight_percent	Tempo	Rest
1	10-12	60%	controlled	1-2min
2	10-12	70%	controlled	1-2min
3	10-12	75%	controlled	1-2min

Bench Dips 3 x 10-12

Set	reps	Tempo	Rest
1	10-12	controlled	60s
2	10-12	controlled	60s
3	10-12	controlled	60s

Machine Bicep Curls 3 x 6-8

Set	reps	weight_percent	Tempo	Rest
1	6-8	75%	controlled	1-2min
2	6-8	80%	controlled	1-2min
3	6-8	85%	controlled	1-2min

Tricep Dumbbell Kickback 4 x 8

Set	reps	weight_percent	Tempo	Rest
1	8	60%	controlled	1-2min
2	8	65%	controlled	1-2min
3	8+	70%	controlled	1-2min
4	8+	75%	controlled	1-2min

Cool Down Blocks

Shoulder Cooldown

Stretch – Scorpion 1 x 10/side

Set	reps
1	10/side

Stretch – Banded Lat Stretch 1 x 1min/side

Set	time
1	1min/side

Stretch – Banded Shoulder Stretch 1 x 1min/side

Set	time
1	1min/side

Arm Cycle (1/4)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Shoulder Warm-Up
Horizontal Loading

LLT
Rowing Machine Rowing Steady State

Set	Time
1	2min h:m:s

PVC Passthrough

Set	Reps
1	10

PVC Around the World

Set	Reps
1	5/side

ULT
Yoga Downward Facing Dog

Set	Reps
1	10

LLT
Band Pull Aparts

Set	Reps
1	10

ULT
Scapula Push Up

Set	Reps
1	10

Workout Blocks

Arm Cycle 1
Horizontal Loading

LLT
Biceps Curl – Dumbbells

Set	Reps	Weight	Tempo	Rest
1	6	50% %	Controlled	1-2min (h:m:s)
2	6	60% %	Controlled	1-2min (h:m:s)
3	6+	75% %	Controlled	1-2min (h:m:s)
4	6+	85% %	Controlled	1-2min (h:m:s)

LLT
Bench Press – Barbell, Close Grip

Set	Reps	Weight	Tempo	Rest
1	8	70% %	Controlled	1-2min (h:m:s)
2	8	70% %	Controlled	1-2min (h:m:s)
3	8	70% %	Controlled	1-2min (h:m:s)

LLT
Barbell Skull Crushers – Tricep Workout

Triceps

Set	Reps	Weight	Tempo	Rest
1	10	70% %	Controlled	60s (h:m:s)
2	10	70% %	Controlled	60s (h:m:s)
3	10	70% %	Controlled	60s (h:m:s)

LLT
DB incline bicep curl [MC]

Set	Reps	Weight	Tempo	Rest
1	10-12	60% %	Controlled	1-2min (h:m:s)
2	10-12	70% %	Controlled	1-2min (h:m:s)
3	10-12	75% %	Controlled	1-2min (h:m:s)

LLT
Bench Dips

Set	Reps	Tempo	Rest
1	10-12	Controlled	60s (h:m:s)
2	10-12	Controlled	60s (h:m:s)
3	10-12	Controlled	60s (h:m:s)

LLT
Machine Bicep Curls

Set	Reps	Weight	Tempo	Rest
1	6-8	75% %	Controlled	1-2min (h:m:s)
2	6-8	80% %	Controlled	1-2min (h:m:s)
3	6-8	85% %	Controlled	1-2min (h:m:s)

LLT
Tricep Dumbbell Kickback

Set	Reps	Weight	Tempo	Rest
1	8	60% %	Controlled	1-2min (h:m:s)
2	8	65% %	Controlled	1-2min (h:m:s)
3	8+	70% %	Controlled	1-2min (h:m:s)
4	8+	75% %	Controlled	1-2min (h:m:s)

Cool Down Blocks

Shoulder Cooldown
Horizontal Loading

Stretch – Scorpion

Set	Reps
1	10/side

Stretch – Banded Lat Stretch

Set	Time
1	1min/side h:m:s

Stretch – Banded Shoulder Stretch

Set	Time
1	1min/side h:m:s