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

No Themes Assigned

Pull

Workout
Mechanical

No Themes Assigned

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

Pull day, core, deadlift (optional), lat pull down, row, rear delt fly, bicep curls.

Warm-Up Blocks

Warm up
Horizontal Loading

ULT
Running
Set Time
1 5m h:m:s
ULT
Band Up & Over
Set Reps
1 10
GAR UMT
World’s Greatest Stretch (with Hamstring)
Set Reps
1 3-5 each side
ULT
Scapular Wall Slides
Set Reps
1 10

Workout Blocks

Pull
Horizontal Loading

LLT
Deadlift – Barbell
Set Reps
1 5-10
2 5-10
3 5-10
LLT
Standing Oblique Crunches
Set Reps
1 5-10 each side
2 5-10 each side
LLT
Neutral Grip Lat Pulldown [DF]
Set Reps
1 5-10
2 5-10
3 5-10
LLT
Seated Cable Row
Set Reps
1 5-10
2 5-10
3 5-10
LLT
Standing Cable Rear Delt Flyes
Set Reps
1 5-10
2 5-10
3 5-10
Incline DB Bicep Curls
Set Reps
1 5-10
2 5-10
3 5-10
LLT
Incline DB Hammer Curls
Set Reps
1 5-10
2 5-10
3 5-10

Cool Down Blocks

Cool Down
Horizontal Loading

ULT
Foam Roll Mid/Upper Back [MC]
Set Time
1 1-2m h:m:s
Single Arm Lat Stretch [MS]
Set Time
1 30s each side h:m:s
ULT
Dead Hang
Set Time
1 30s-1m h:m:s