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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 12, 10, 8, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 8 reps | 120s | |
3. Single Arm Cable Lateral Raise (Crossbody) | 4 sets | 8 reps | 120s | |
4. Cable Standing Shoulder External Rotation![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. One Arm Lat Pulldown | 4 sets | 8 reps | 120s | |
3. Front Cable Raise![]() | 4 sets | 8 reps | 120s | |
4. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. One Arm Seated Dumbbell Press | 4 sets | 10 reps | 120s | |
3. Single-Arm Dumbbell Bench Press | 4 sets | 10 reps | 120s | |
4. General Side Plank![]() | 4 sets | 30 - 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 12, 10, 8, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 8 reps | 120s | |
3. Single Arm Cable Lateral Raise (Crossbody) | 4 sets | 8 reps | 120s | |
4. Cable Standing Shoulder External Rotation![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. One Arm Lat Pulldown | 4 sets | 8 reps | 120s | |
3. Front Cable Raise![]() | 4 sets | 8 reps | 120s | |
4. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. One Arm Seated Dumbbell Press | 4 sets | 10 reps | 120s | |
3. Single-Arm Dumbbell Bench Press | 4 sets | 10 reps | 120s | |
4. General Side Plank![]() | 4 sets | 30 - 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 120s | |
2. Seated Cable Row![]() | 4 sets | 6 reps | 120s | |
3. Single Arm Cable Lateral Raise (Crossbody) | 4 sets | 6 reps | 120s | |
4. Cable Chest Press![]() | 4 sets | 12, 10, 8, 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 reps | 60s | |
2. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
3. Lying One-Arm Lateral Raise | 4 sets | 6 reps | 120s | |
4. Spider Bench Front Raise![]() | 4 sets | 12, 10, 8, 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 5 sets | 5 reps | 60s | |
2. Seated Machine Shoulder (Military) Press![]() | 4 sets | 6 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 6 reps | 120s | |
4. Standing External Rotation | 4 sets | 12, 10, 8, 6s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 120s | |
2. Seated Cable Row![]() | 4 sets | 6 reps | 120s | |
3. Single Arm Cable Lateral Raise (Crossbody) | 4 sets | 6 reps | 120s | |
4. Cable Chest Press![]() | 4 sets | 12, 10, 8, 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 reps | 60s | |
2. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
3. Lying One-Arm Lateral Raise | 4 sets | 6 reps | 120s | |
4. Spider Bench Front Raise![]() | 4 sets | 12, 10, 8, 6 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 5 sets | 5 reps | 60s | |
2. Seated Machine Shoulder (Military) Press![]() | 4 sets | 6 reps | 120s | |
3. Kneeling Ab Wheel![]() | 4 sets | 6 reps | 120s | |
4. Standing External Rotation | 4 sets | 12, 10, 8, 6s | 120s |
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