Main program

Training Program

Upper Body

Regular workout

Created by Danny Kennedy on 10 May 2022, last updated on 10 May 2022.

est. 47 minutes

Equipment

Cable

Pec/Shoulder Stretch

45 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band

Lat Stretch

45 sec, each side
Relaxed grip

Shoulder Mobility Stretch

45 sec, each side
Relax hand, let the band stretch you out, come out of this one slowly

Incline DB Chest Press

4 sets x 16,14,12.10 (increase weight each set)

Rest 90 sec between sets

Superset of 3 sets

seated cable row

10 (wide grip)

Cable Straight Bar Standing Lat Pull Down

12
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom

Incline Bench DB Row

14
Relax grip, pull elbows back towards the hips, return to a fully stretched position

Rest for 90 sec

Repeat new set

Superset of 3 sets

Cable Chest Fly

DB Lateral Raise

Overhead DB Tricep Extension

Rest for 60 sec

Repeat new set

Cable Rope Hammer Curl

3 sets x 20
1) Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine.
2) Grasp the rope with a palms-in grip and stand straight up.
3) Put your elbows at your side and KEEP them there during the entire movement.
4) Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position.
5) Slowly return to the starting position and repeat.

Rest 60 sec between sets

SA Tricep Kickback

2 sets x 15 each side

Rest 60 sec between sets

Pec/Shoulder Stretch

Relaxed hand, thumb to the roof, rotate away from the band

Lat Stretch

Relaxed grip

Shoulder Mobility Stretch

Relax hand, let the band stretch you out, come out of this one slowly

Incline DB Chest Press

seated cable row

Cable Straight Bar Standing Lat Pull Down

Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom

Incline Bench DB Row

Relax grip, pull elbows back towards the hips, return to a fully stretched position

Cable Chest Fly

DB Lateral Raise

Overhead DB Tricep Extension

Cable Rope Hammer Curl

1) Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. 2) Grasp the rope with a palms-in grip and stand straight up. 3) Put your elbows at your side and KEEP them there during the entire movement. 4) Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. 5) Slowly return to the starting position and repeat.