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

(JR) Hypertrophy Supersets Upper Body

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

Hypertrophy Supersets

Warm-Up Blocks

Warmup Block
Horizontal Loading

Upper Body Activation to prepare for workout

Rub and Scrub Sternum/Clavicle
Set Time
1 2 min h:m:s
UMT
(JR) Single Arm Rotation using Stick Mobility Stick
Single arm rotational swing using Stick Mobility Stick. Very good for T-Spine rotation. Very good for Golfers.
Set Reps
1 6
LAR ULT
Upward Downward Dog
Set Reps
1 18

Workout Blocks

Chest Superset LLT/UMT
Superset x 3

Hypertrophy Supersets

LLT
DB Incline Press
reps 10
Set Reps
1 10
2 10
3 10
UMT
Lateral Crawl to Push Up
reps 20
load moderate
Tempo controlled
Set Reps Load Tempo
1 20 Moderate Controlled
2 20 Moderate Controlled
3 20 Moderate Controlled

Back Superset ULT/LMT
Superset x 1

ULT
Neutral Grip Chin Up
reps 5
Set Reps
1 5
LMT
DB Lawnmower Row
reps 10
Set Reps
1 10

Shoulder Superset
Superset x 1

LLT
DB OH Overhead Press
reps 8
Set Reps
1 8
LMT
KB 1 Arm OH Rotational Press
reps 10
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 10
UMT
Double Leg Restorative Pose
Set Time
1 1 min h:m:s