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Pull day 3 - PT/Stretching day
by Georgep93
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Workouts
Workout 1
Shoulder rotation towel under arm
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
Shoulder rotation towel under arm
2 sets
Start
in App
Shoulder rotation elbow 90 degrees
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
60 sec
2
–
–
8
+
amrap
60 sec
Shoulder rotation elbow 90 degrees
2 sets
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
60 sec
2
–
–
5
+
amrap
60 sec
pullup
2 sets
Start
in App
Scapular Pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
5
+
amrap
60 sec
2
5
+
amrap
60 sec
Scapular Pullup
2 sets
Start
in App
Dead Hang
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
Dead Hang
2 sets
Start
in App
TRX/Bodyweight Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
60 sec
2
10
+
amrap
60 sec
TRX/Bodyweight Row
2 sets
Start
in App
Band face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
60 sec
2
–
–
10
+
amrap
60 sec
Band face pull
2 sets
Start
in App
I/Y/T/W raises on the floor
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
I/Y/T/W raises on the floor
2 sets
Start
in App
Shoulder overhead rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
+
amrap
60 sec
2
–
–
15
+
amrap
60 sec
Shoulder overhead rotation
2 sets
Start
in App
Hyperextensions isometric holds
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
Hyperextensions isometric holds
2 sets
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
plank
2 sets
Start
in App
side plank
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
side plank
2 sets
Start
in App