LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
VOYSEY PUSH/PULL WARMUP
Horizontal
Self-Massage: Foam Roll Lat
Set time Rest
1 1 minute 30s
Rub and Scrub Pec Sternum and Clavicle
Set time Rest
1 1 minute 30s
Dumbbell Scaption
Set reps load Tempo Rest
1 10 light controlled 30s
Child’s Pose to Cobra
Set reps Tempo Rest
1 10 controlled 30s
T Spine Mobility Thread The Needle Reach
Set reps Tempo Rest
1 10 controlled 30s
Shoulder Rotation -Band Quick Release
Set reps load Tempo Rest
1 10 light controlled 30s
Body Clapping – Rib Cage/Arm Pits
Set time Tempo Rest
1 30s fast 30s
Horizontal
Workout Blocks
Push Giant Sets
Giant Set x 4
DB Incline Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Brazilian Push Up
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
4 10 controlled 10s
DB Staggered Unilateral OH Press with Rotation
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Push Up
Set reps Rest
1 10-max 2m
2 10-max 2m
3 10-max 2m
4 10-max 2m
Pull Giant Set
Giant Set x 4
DB Bentover Row
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
4 5 heavy controlled 10s
Neutral Grip Chin Up
Set reps 0 Tempo Rest
1 6-10 controlled 10s
2 6-10 controlled 10s
3 6-10 controlled 10s
4 6-10 controlled 10s
Band Transverse and Lateral Lunge with 1-Arm Row
Set reps Tempo Rest
1 10e fast 10s
2 10e fast 10s
3 10e fast 10s
4 10e fast 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10-20 moderate controlled 2m
2 10-20 moderate controlled 2m
3 10-20 moderate controlled 2m
4 10-20 moderate controlled 2m
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 5m

VOYSEY PUSH PULL FOR HYPERTROPHY #2

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

This is designed for an upper body day with emphasis on hypertrophy.

Warm-Up Blocks

VOYSEY PUSH/PULL WARMUP
Horizontal Loading

Done in the same fashion as the 7 step warm-up but wanted to include Tissue work for both the Pecs and the Lats.

ULT
Self-Massage: Foam Roll Lat
Set Time Rest
1 1 minute h:m:s 30s (h:m:s)
ULT
Rub and Scrub Pec Sternum and Clavicle
Using your fist, apply rubbing pressure to the pecs working from the Sterum out into the muscle, pec muscle, clavicle, into the shoulders and upper traps.
Set Time Rest
1 1 minute h:m:s 30s (h:m:s)
LLT
Dumbbell Scaption
Small Motor Unit Recruitment for Shoulder Complex Be careful not to open up too far to the point of overstretch in the anterior shoulder capsule.
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
ULT
Child’s Pose to Cobra
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
LLT
Shoulder Rotation -Band Quick Release
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)

Horizontal Loading

Workout Blocks

Push Giant Sets
Giant Set x 4

Set of 4 exercises performed back to back with little rest focusing on Pecs, Shoulders, and Triceps. This block can also be alternated with the Pull Giant sets to either save recovery time between blocks or for variety or for balance between push and pull activities.

LLT
DB Incline Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
4 5 Heavy Controlled 10s (h:m:s)
UMT
Brazilian Push Up
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
4 10 Controlled 10s (h:m:s)
LMT
DB Staggered Unilateral OH Press with Rotation
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
4 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-max
Rest 2m
Set Reps Rest
1 10-max 2m (h:m:s)
2 10-max 2m (h:m:s)
3 10-max 2m (h:m:s)
4 10-max 2m (h:m:s)

Do these close grip to emphasis Triceps and inner pecs.

Pull Giant Set
Giant Set x 4

Set of 4 exercises performed back to back with little rest focusing on upper back muscles. This giant set can be alternated with the push giant sets to either save recovery time between blocks or for variety or for balance between push and pull activities.

LLT
DB Bentover Row
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
4 5 Heavy Controlled 10s (h:m:s)
ULT
Neutral Grip Chin Up
reps 6-10
0
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 6-10 Controlled 10s (h:m:s)
2 6-10 Controlled 10s (h:m:s)
3 6-10 Controlled 10s (h:m:s)
4 6-10 Controlled 10s (h:m:s)
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 10e
Tempo fast
Rest 10s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps Tempo Rest
1 10e Fast 10s (h:m:s)
2 10e Fast 10s (h:m:s)
3 10e Fast 10s (h:m:s)
4 10e Fast 10s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 10-20
load moderate
Tempo controlled
Rest 2m
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 2m (h:m:s)
2 10-20 Moderate Controlled 2m (h:m:s)
3 10-20 Moderate Controlled 2m (h:m:s)
4 10-20 Moderate Controlled 2m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 5m h:m:s