Upper 1
uap-off-season-5
A1. Paused Incline DB Press
- during the pause at the bottom your pectorals should feel tension
A2. Speed Pushups
- do as many pushups as possible. be explosive! don't pace yourself,
go fast.
B1. Low Incline to Flat Omni Semi-sup DB Press
- 8-10 reps of low incline db press followed immediately by 8-10 reps
of flat db press
B2. Omni-seated Low Cable Row
- this is a 3-part exercise where you'll do Reps x Row-type-1 + Reps
x Row-type-2 + Reps x Row-type 3, then rest.
- row type 1: palms facing down, pull the bar to your chest, elbows
will finish wide from your body
- row type 2: palms facing up, elbows in, will brush your sides
- row type 3: palms facing inward, elbows in again
- for all: retract (squeeze together) shoulder blades at the end of
this motion!