Upper body back
The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the “mirror muscles” that most individuals think to focus on, they are critical for creating symmetry and health in the musculoskeletal system.
Strength intensity will include a vertical pull (pull-up), and strength balance will include a horizontal pull (barbell or dumbbell row). Training these muscles in different planes supports balance and symmetry around the upper body and shoulder complex.
The pulling muscles will be smoked by the end of this workout,
Station 1: 10 min L
3 sets
1) 45 sec: Cable Face Pull (or banded) *
2) 45sec: Prone Y Raise Hold
3) 45sec: KB/DB Fill Carry*
Build some isometric strength in positions that will support bigger movements like squats and presses. These movements do not have to be pushed to failure to get a lot of value out of them.
Station 2: 10 min C
4 working sets
1) Supinated Bent Over Row
Reps = see notes below
rest 30 sec
2) 8-12/side Alternating Dumbbell Curls
Working Sets:
- Working Set 1 – 15 reps – RPE 7
- Working Set 2 – 12 reps – RPE 7
- Working Set 3 – 10 reps – RPE 7
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 15+ reps)
Progression Note: The reps will decrease every other week this progression to allow for an increase in weight. The RPE will also increase every other week. The first week should be utilized to get familiar and comfortable with the movement, and then, each subsequent week should focus on increasing intensity.
Alternating Dumbbell Curls Loading Note:
- Aim for each set to be close to form failure within the prescribed rep range.
Station 3: 10 min C
6 working sets
4-6 Strict Pullup
Loading Note: Perform 1 warm-up set of a few reps to determine any assistance needed. Aim for the first set to be about RPE 6-7. This will lead to the last set being about RPE 9-10.
Progression Note: In weeks 3 and 5, the reps will increase. Keep the same weight (for progression) or same band (for regression) during all weeks and aim for higher reps ever week.
Station 4: 10 min C
Every 60 sec
Min 1) 45 sec Shuttle Run
Min 2) 45 sec Bike
Min 3) 45 sec Forearm Plank Pull Through (25/10lb)
There is a lot of upper body pulling contractions today, and there is still a lot of quality work to be performed at the end of the week. For this reason, this conditioning progression is meant to be simple, straightforward, and oriented toward your cardiovascular system with the same core integration. Choose a sustainable pace that allows you to move consistently for the entire 10 minutes.