DAY 2: UPPER BODY

DAY 2: UPPER BODY

Updated: Mar 8, 2019

In-Season Upkeep > Weeks 4-6


WARM-UP (1x):

Cable External x15/e

DB Half-Circle x8-12

Half High-Plank Band Iso Row x6/e

Cable 1/2 Kneeling SA Iso-Bench x10/e

Wall Angels x6-8

Hammer Lat Pull Down (5-Count Ecc.) x8

Band Pull Apart x15-20

T-Spine Rotation x8/e

Bosu Pushup x12-15


FOAM ROLL:

Chest, Lats, T-Spine, Quads


ROUND 1 (3x):

Pause Bench Press W/ Block x3-5

Set 1: 3-5 @ 60%

Set 2: 3-5 @ 70%

Set 3: 3-5 @ 75-80%

MB Soccer Throw x6

Band 1/2 Kneeling SA Row x8


ROUND 2 (3x):

Landmine Row x8

DB Standing Alt. Shoulder Press x4-6/e

Cable SA Rear-Delt Extension x12


ROUND 3 (3x):

DB Shrug x12-15

DB 6-Pt. Raise x5-6

Incline Push Up x15-20



Back To: In-Season Upkeep

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