Upper 1
uap-off-season-3

A. Semisupinated Grip Chin Up

"semi supinated" means that your palms are facing one another. If you do not have a bar that allows for this, use a supinated grip (palms toward you)
keep your chest up. Squeeze shoulder blades together at the top of the movement.
If you do not have an assisted chinup machine, you can use a lat pulldown instead.

B1. Single Arm DB Bench Press

Do all reps on one side. Then the other.
Do not hold any weight in the non working limb. Engage the core to resist rotation.
Maintain tension in the pecs at the bottom of the movement.

B2. Single Arm Standing Cable Row

Stand in a quarter squat position.
Do all reps on one side, then the other.
Engage the core to resist rotation.

C1. Cuban to Press

Retract the shoulders and maintain a neutral spine.
Do not hyperextend the back*.*
Elbows are stationary during rotation.
If pressing overhead hurts at all, don't do it!