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

No Themes Assigned

Warm-Up Blocks
Warmup
Horizontal
Resistance Band Shoulder Rotation [MC]
Set reps
1 15
Resistance Band Shoulder Retractions [MC]
Set reps
1 15
Resistance Band Shoulder Diagonal Raise [MC]
Set reps
1 10
Workout Blocks
Workout
Horizontal
Incline DB Bench Press
Set reps weight_lbs Rest
1 10 22.5’s 60-120 seconds
2 10 30’s 60-120 seconds
3 10 30’s 60-120 seconds
Seated Cable Row Neutral Grip [MC]
Set reps weight_kgs Rest
1 15 18’s 60-120s
2 15 18’s 60-120s
3 15 18’s 60-120s
Seated DB Shoulder Press (Elbows inwards) [MC]
Set reps weight_lbs Rest
1 15 12.5’s 60-120
2 15 12.5’s 60-120
3 15 12.5’s 60-120
Single Arm Pulldown [MC]
Set reps weight_kgs Rest
1 12 20’s 60-120s
2 8 20’s 60-120s
3 8 20’s 60-120s
Reverse Cable Fly [MC]
Set reps weight_kgs
1 15 4’s
2 15 4’s
3 15 4’s
DB Hammer Curl
Set reps weight_lbs
1 15 15’s
2 15 17.5’s
3 12 17.5’s
Tricep Cable Kickback [MC]
Set reps weight_kgs
1 15 6’s
2 15 6’s
3 15 6’s

Upper workout 01/21/26 and 1/28/26

Workout
Mechanical

No Themes Assigned

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

Accidentally changed the weights/sets from 01/21/26 work to 01/28/26

Warm-Up Blocks

Warmup
Horizontal Loading

ULT
Resistance Band Shoulder Rotation [MC]
Set Reps
1 15
LLT
Resistance Band Shoulder Retractions [MC]
Set Reps
1 15
LLT
Resistance Band Shoulder Diagonal Raise [MC]
Set Reps
1 10

Workout Blocks

Workout
Horizontal Loading

LLT
Incline DB Bench Press
Set Reps Weight Rest
1 10 22.5’s lbs 60-120 seconds (h:m:s)
2 10 30’s lbs 60-120 seconds (h:m:s)
3 10 30’s lbs 60-120 seconds (h:m:s)

30 degree bench.

Elbows about 45-60 degrees inwards

LLT
Seated Cable Row Neutral Grip [MC]
Set Reps Weight Rest
1 15 18’s kgs 60-120s (h:m:s)
2 15 18’s kgs 60-120s (h:m:s)
3 15 18’s kgs 60-120s (h:m:s)

Did star trac machine

LLT
Seated DB Shoulder Press (Elbows inwards) [MC]
Vertical Pushing Exercise
Set Reps Weight Rest
1 15 12.5’s lbs 60-120 (h:m:s)
2 15 12.5’s lbs 60-120 (h:m:s)
3 15 12.5’s lbs 60-120 (h:m:s)

Try to keep lower back in bench, it’s okay for it to be a bit off the bench

Finish with elbows next to ears

LLT
Single Arm Pulldown [MC]
Set Reps Weight Rest
1 12 20’s kgs 60-120s (h:m:s)
2 8 20’s kgs 60-120s (h:m:s)
3 8 20’s kgs 60-120s (h:m:s)

Did star trac D3 roday

LLT
Reverse Cable Fly [MC]
Set Reps Weight
1 15 4’s kgs
2 15 4’s kgs
3 15 4’s kgs

Left arm right handle vice versa.

Hold contraction 1 second

LLT
DB Hammer Curl
Set Reps Weight
1 15 15’s lbs
2 15 17.5’s lbs
3 12 17.5’s lbs
LLT
Tricep Cable Kickback [MC]
Set Reps Weight
1 15 6’s kgs
2 15 6’s kgs
3 15 6’s kgs

Looks like skiing