John Paul

The Workout 👇🏼 (supersets)
1️⃣ Incline machine press 
👉🏼 4x15
2️⃣ Staggered stance tbar row
👉🏼 4x12

3️⃣ Incline banded db press
👉🏼 4x15
4️⃣ Seated single arm row 
👉🏼 4x12

5️⃣Cable crossovers 
👉🏼 3x20
6️⃣ Pull up
👉🏼 3x10

Incline machine press

Staggered stance lateral tbar row

Superset 1

Incline banded db press

Single arm seated row

Superset 2

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

Pull-up

Superset 3

Chest & Back (High volume)
12/30/22

Abs & Arms
4/24/24

Legs
4/23/24

Joey Cahill

CHEST & BACK
4/22/24

REST
4/21/24

FULL BODY
4/20/24

ACTIVE REST/ MOBILITY
4/19/24

REST
4/18/24

FUNCTIONAL
4/17/24

FULL BODY
4/16/24

Full Body
4/15/24

Chest & Back (High volume) 12/30/22

Community

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