WITH YOUR ARM AT YOUR SIDE, ADJUST THE PULLEY SO THAT IT IS AT THE SAME LEVEL AS YOUR ELBOW
STANDING LATERALLY TO THE CABLE-MACHINE, HOLD THE HANDLE WITH THE HAND AWAY FROM THE CABLE-MACHINE IN A FIST WITH YOUR THUMB UP
KEEPING YOUR ARM AT 90-DEGREES FOR THE ENTIRE SET, START WITH YOUR ARM ACROSS YOUR TORSO OR RIBCAGE
CONTRACTING THE MUSCLES IN YOUR SHOULDER, ROTATE YOUR ARM AS YOU PULL THE CABLE OUT AND AWAY FROM YOUR BODY INCREASING YOUR RANGE OF MOTION EACH REP
COMPLETE THE ALLOTTED REPS BEFORE ROTATING 180-DEGREES AND SWITCHING SIDES

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551522

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Session ID

Warm up

1x

Wt.

1

CABLE/BAND

EXTERNAL ROTATION

15/e

Y

2

DUMBBELL

3-PT. BENCH PRESS

5/e

Y

2

DUMBBELL

3-PT. BENCH PRESS

5/e

Y

3

C2 SKI-ERG

SKI (MAX EFF.)

100

Y

Round 1

3x

Wt.

DUMBBELL

1

6-8

INCLINE BENCH PRESS

0.4

C2 SKI-ERG

2

(:20)/e

B-STANCE SKI (MAX EFF.)

0

CABLE

3

12/e

LATERAL ISO-LUNGE ROW (ROPE)

0.25

Round 2

3x

Wt.

1

DUMBBELL

SEATED LATERAL RAISE

15-20

0.09

2

BAND-RESISTED

TRICEP EXT. (DROP-SET)

12,10

0

3

STABILITY BALL

PULLOVER

10

0

Warm Up

1x

Wt.

Warm Up

...

...

Wt.

Warm Up

...

...

Wt.

3x

Warm Up

...

Warm Up

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