Functional training program focusing on upper body hypertrophy
FeaturesA1
Shoulder CARS
2 x 3
A2
World's Greatest Stretch
2 x 3
A3
Deadbug with KB Pullover
2 x 5
B
Pull-Up
2 x MAX
C
Supinated Grip Barbell Row
3 x 8
D
Single Arm Lat Pulldown
3 x 10
E
Prone IYT Raises
2 x 10
F
Barbell Bicep Curl
5, 8, 10
G
Seated Incline DB Curls
3 x 8
A1
World's Greatest Stretch
2 x 3
A2
Kettlebell Halo
A3
Isometric hold Bird Dog
2 x 40
B
Push-Up
2 x MAX
C
Single Arm Z Press
2 x 12
D
DB Chest Fly
3 x 12
E
Zottman Curls
3 x 20
F
spider curl
3 x 20
A1
World's Greatest Stretch
2 x 3
A2
Cat Cow
3 x 3
A3
Cat Cow Lumbo Pelvic Emphasis
2 x 3
B
Barbell Split Squat
3 x 8
C
DB Romanian Deadlift
3 x 8
D
Single Leg DB Glute Bridge
3 x 12
E
DB Suitcase Walking Lunge
3 x 20
F
Alternating DB Curls
3 x 20
G
Single Arm Abducted Cable Bicep Curl
3 x 12