Upper
uap-off-season-1

A1. Paused Incline DB Press

during the pause at the bottom your pectorals should feel tension

A2. Low Incline Prone Paused DB Row

really squeeze your shoulder blades together at the top as you hold for 2 counts

B1. Pullovers

Keep elbows at approximately the same angle throughout the movement
As you lower the weight, you should feel a slight stretch in your lower pectoral muscles
Squeeze your chest to initiate the movement and bring the weight above your face.
Keep your hips up and core engaged for the duration of the set.
At the end of your set, place the weight on the bench beside you or drop it to the floor after lowering it behind your head.

B2. 1 & 1/4 Semi-supinated grip Pull-ups

Grip the bar with palms facing one another
If you do not have a bar that allows this, grip with palms facing toward you
If you have no way to do assisted chinups, you can do lat pulldowns instead (though these are not quite as good)

C1. Speed Push-ups

do as many pushups as possible. be explosive! don't pace yourself, go fast.

C2. Incline Y to T Raise

Initiate the movement at the shoulders. Thumbs face up to the Y position.
Retract the shoulders fully and rotate to thumbs down as you bring the weight back to the T position.