LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Shoulder/T-Spine Activation Sequence 4Q
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 00:01:00
Self-Massage: T-Spine
Set time
1 00:01:00
Elevated Prone Squat to Mini Cobra
Set reps
1 5
Elevated Underswitch
Set reps
1 5
DB Scaption
Set reps
1 5
Z Sit KB Waiters Sit Up
Set reps
1 5
Horizontal Adduction Ward Quick Release
Set reps
1 5
Overhead Ward Rotation Quick Release
Set reps
1 5
Shoulder Rotation -Band Quick Release
Set reps
1 5
Band Bow and Arrow Quick Release
Set reps
1 5
Rub and Scrub Sternum/Clavicle
Set time
1 00:30:00
Workout Blocks
Working Block
Horizontal
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3
Push Up to Rotation
Set reps Tempo Rest
1 5ea controlled 10s
2 5ea controlled 10s
3 5ea controlled 10s
DB Bench Press
Set reps load Tempo Rest
1 8 heavy controlled 10s
2 8 heavy controlled 10s
3 8 heavy controlled 10s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
3 10 moderate controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
3 10-20 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
3 3-10 controlled 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
3 10 moderate controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
3 10 moderate controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
3 8-10 controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps
1 10

TWF – Upper Body Muscle Hypertrophy

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

This session goes heavy on upper body, loaded exercises. Reps and load are high to encourage muscle growth. Rest is minimal to bring on and work through fatigue, further encouraging muscle growth.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time
1 00:01:00 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:01:00 h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 5
UMT
Elevated Underswitch
Set Reps
1 5
LLT
DB Scaption
Set Reps
1 5
LMT
Z Sit KB Waiters Sit Up
Set Reps
1 5
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 5
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 5
LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 5
LMT
Band Bow and Arrow Quick Release
Set Reps
1 5
Rub and Scrub Sternum/Clavicle
Set Time
1 00:30:00 h:m:s

Workout Blocks

Working Block
Horizontal Loading

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last within the Giant Set.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

UMT
Push Up to Rotation
reps 5ea
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5ea Controlled 10s (h:m:s)
2 5ea Controlled 10s (h:m:s)
3 5ea Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LLT
DB Bench Press
reps 8
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 8 Heavy Controlled 10s (h:m:s)
2 8 Heavy Controlled 10s (h:m:s)
3 8 Heavy Controlled 10s (h:m:s)
LMT
KB 1 Arm OH Rotational Press
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)
3 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)
3 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 10