30/7 Shoulders and back with Oscar 73.3

Upright row 

Bar 4x 10 Narrow, 5 medium, 2 wide 

High row HS

Up to 40 each x10

30 deg chest supported DB rows

8 4x15

37 deg chest supported front raise 

5 4x10

Inverted rows

4x15

Upper back row machine 

35 3x10

Prowler push

27/7 Bench

Bench

60 2x7 (closed thumb width)

65 2x3 (extended thumb width)

30 deg incline DB press (6 ct eccentric)

20 3x7

Slow eccentric burns! 

NG chin up

5

4

4

3

4

3

2

Dynamic foam roller planks

3x8

26/7 Squats 72.9

Squat 

70 5

80 5

90 3x5

Narrow stance feels deeper and easier. 

Bulgarian split squat DB each 

7.5 3x10

Natural GHR (double orange band)

3x10

Farmers walk KB each

20 3x5 laps

6-8 forward and 6-8 backward 

Dynamic foam roll planks

3x10

23/7 Shoulders

Bent over low cable lateral

7.5 10

5 2x15

Standing low cable lateral

5 10

2.5 2x15

Standing external rotations 

2.5 3x12

OHP

35 7/5

Rope face pull

50 10

60 2x10

Shoulder shocker (back supported)

2.5 10 (5kg plate)

4 7/5 (10kg plate)

22/7 Back with Oscar

Deadlift

70 10

80 10

Bike

High seated cable row 

50 3x10

Hanging leg raise

3x10

Roman ring inverted rows

10/15/15/10

Plank

1 min

20/7 Bench with Oscar

Bench

50 10

60 7

High cable crossovers 

10 10

12.5 2x10

Plank 

1.5 min

Vault push up to swing 

3x10

Bike

OHP

30 3x

19/7 Squat with Oscar

Squat 

80 8/10

Front squat to press

20 3x10

Bike

Walking lunges on uneven platform

10 DB each 3x

Static squat hold

2x 1.5 min

12/7 Upper back

Green band pull apart

4x20

YWT holds (10 seconds each)

3x3 

Y handcuffs 

3x12

Orange band face pull

2x12

2x20

Chest supported DB row (37 deg)

25 3x12

Green band face pull to Cuban press

3x12

Zottman curls

7 2x10

9/7 Chest with Oscar

72.35

Neutral DB press

12.5 3x10

Bent over cable fly

10 each 4x10

Vault push up to swing 

3x6-10

45 deg DB press 

15 4x15

Shoulder shocker 

2.5 1x10

4/7 Squat

71.1

Squat 

90 1x1

85 7/7/6/4

Bulgarian split squat 

3x10

Hyper 4 risers 

3x15

Focus on glutes and hammies. Feet slightly pointed out. 

Foam roller dynamic plank

6/7/8

2/7 Shoulders

Switched to Technogym cables because of smaller weight increment. Weight plates are heavier. 

Bent over low cable lateral

5 15/13

7.5 6 drop 2.5 10

Standing low cable lateral

2.5 10

5 2x10

2.5 10

Standing external rotations 

2.5 3x10

Seated DB press

15 15/12

OHP

20 3x10

Shoulder shocker (back supported)

2.5 2x10