Upper B (Pull)

Warm-up

• 10 min easy cardio
• Cat-cow Demo
• 90/90 hip switches Demo
• Thoracic rotation (open book) Demo
• Band pull-apart Demo
• Wrist circles Demo
• Dead hang Demo 20-30 s x2 (optional)

Main work

Pair A · alternate, rest after each round
• A1
  Pull-up Demo or Lat pulldown Demo

  3 x 8-12
• A2
  Bird dog Demo

  3 x 8/side

Pair B · alternate, rest after each round
• B1
  Seated cable row Demo

  3 x 12 @ 100 lb
• B2
  Pallof press Demo

  3 x 10/side

• C
  Single-arm dumbbell row Demo

  3 x 12/arm @ 70 lb

Pair D · alternate, rest after each round
• D1
  Straight-arm pulldown Demo

  3 x 15 @ 60 lb
• D2
  Face pull Demo

  3 x 15 @ 75 lb

• E
  Hammer curl Demo

  3 x 12 @ 30 lb

Finisher

• Suitcase carry Demo

  2 x 30 yd/side

Notes

• Every lift day starts with the warm-up. Leave 1-2 reps in the tank.