Not messing around with that shoulder / back combo lift. Thanks man!

The Workout 👇🏼
1️⃣ Half kneeling pull-down
👉🏼 3x15
2️⃣ Single arm Arnie press
👉🏼 3x12

3️⃣ Chest supported row
👉🏼 3x12
4️⃣ Incline front raise
👉🏼 3x15

5️⃣ Cable pullover
👉🏼 3x15
6️⃣ Single arm cable lateral raise
👉🏼 3x12

7️⃣ Single arm db row
👉🏼 3x12
8️⃣ Z press
👉🏼 3x12

Half kneeling lat pulldown

Seated single arm Arnie press

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Incline front raise

Superset 2

Back supported lat pullover

Cable lateral raise

Superset 3

Single arm db row (w/ scap retraction)

Dual Z press

Superset 4

Back & Shoulders
12/28/22

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Full body Pull
4/13/24

Full Body Push
4/12/24

Active Recovery
4/11/24

Arms (lil added shoulders)
4/10/24

Legs
4/9/24

Back & Shoulders 12/28/22

Community

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