2023-04-27-Chest_Shoulders
Description
Strength plus rotator cuff
Time
About 2 hours
Workout
| Exercise | Reps/Time | Sets | Notes |
|---|---|---|---|
| DB press | 6 | 3 + warmup | |
| Arnie press | 6 | 3 + warmup | |
| flyes | 6 | 1 of 2 | |
| Triceps extension | 6 | 2 of 2 | |
| 1 arm assisted pullups | 10 | 4 | |
| Ys, Ts, Ws | 10 | 1 of 2 | |
| Lying incline row | 6 | 2 of 2 | |
| Internal Rotation High | 6 | 1 of 2 | |
| External Rotation High | 6 | 2 of 2 | |
| Plank pull on cable machine | 6 | 1 of 3 | |
| Sword pull cable | 6 | 2 of 3 | |
| External Rotation Side | 6 | 3 of 3 | Try seated to not move cable? |
| Dips | to failure | 1 of 2 | |
| Scaption shrugs | 10 | 2 of 2 | |
| Rotator cuff T-stretch external rotation | 30 seconds | 1 of 2 | |
| Rotator cuff side lying front internal rotation stretch | 30 seconds | 2 of 2 | |
| Brachioradialis behind stretch | 30 seconds | 1 of 3 | |
| Forearm kneeling matrix stretch | 30 seconds each side | 2 of 3 | |
| Seated elbow onto brachioradialis, from COE to wrist | 10 each side | 3 of 3 |