LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Upper Body Strength

DB Bent-Elbow Lateral Raise [DF] 3 x 16

Set	reps	load	Tempo	Rest
1	16	light	controlled	30 sec
2	16	light	controlled	30 sec
3	16	light	controlled	30 sec

Dumbbell Front Raises [AR] 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Flat DB Bench Press 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

DB 1 Arm Bench Row [DF] 3 x 16 each side

Set	reps	load	Tempo	Rest
1	16 each side	light	controlled	30 sec
2	16 each side	light	controlled	30 sec
3	16 each side	light	controlled	30 sec

Triceps Rope Pushdown 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Strength – Split Stance Rotational Cable Row 3 x 16 each side

Set	reps	load	Tempo	Rest
1	16 each side	light	controlled	30 sec
2	16 each side	light	controlled	30 sec
3	16 each side	light	controlled	30 sec

Cable Chest Fly 3 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	30 sec
2	20	light	controlled	30 sec
3	20	light	controlled	30 sec

Upper Body Workout Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Upper Body Strength
Superset x 3

LLT
DB Bent-Elbow Lateral Raise [DF]

reps 16

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16	Light	Controlled	30 sec (h:m:s)
2	16	Light	Controlled	30 sec (h:m:s)
3	16	Light	Controlled	30 sec (h:m:s)

LLT
Dumbbell Front Raises [AR]

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

Chest / Lats
Superset x 3

LLT
Flat DB Bench Press

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

LLT
DB 1 Arm Bench Row [DF]

reps 16 each side

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16 each side	Light	Controlled	30 sec (h:m:s)
2	16 each side	Light	Controlled	30 sec (h:m:s)
3	16 each side	Light	Controlled	30 sec (h:m:s)

Cable Tri Set
Tri-Set x 3

Triceps Rope Pushdown

reps 20

load light

Tempo controlled

Rest 30 sec

-step back and lean slight forward -pull rope apart

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)

LMT
Strength – Split Stance Rotational Cable Row

reps 16 each side

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	16 each side	Light	Controlled	30 sec (h:m:s)
2	16 each side	Light	Controlled	30 sec (h:m:s)
3	16 each side	Light	Controlled	30 sec (h:m:s)

Cable Chest Fly

reps 20

load light

Tempo controlled

Rest 30 sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	30 sec (h:m:s)
2	20	Light	Controlled	30 sec (h:m:s)
3	20	Light	Controlled	30 sec (h:m:s)