Workout Routine

Second day: upper body strength

by sga251

Exercises as followed in Kelly Matthews’ Ladder app program.

Workouts

Warmup

Spinal waves

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Spinal waves

1 sets

Quadruped t-spine rotation

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Quadruped t-spine rotation

2 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5 +
amrap
30 sec

pullovers

1 sets

CNS Prep

push-ups

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec

push-ups

2 sets

Single forearm plank

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
30 sec

Single forearm plank

2 sets

Lifting

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
30 sec
2
70% 1RM
4
30 sec
3
70% 1RM
4
30 sec
4
70% 1RM
4
30 sec
5
70% 1RM
4
30 sec
6
70% 1RM
4
30 sec
7
70% 1RM
4
30 sec
8
70% 1RM
4
30 sec
9
70% 1RM
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

bench press

9 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
30 sec
2
70% 1RM
6
30 sec
3
70% 1RM
6
30 sec
4
60% 1RM
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

chest supported rows

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
30 sec
2
80% 1RM
8
30 sec
3
80% 1RM
8
70 sec

seated shoulder press

3 sets

Tricep dips

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
60 sec

Tricep dips

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
60 sec
2
100% 1RM
20
60 sec
3
100% 1RM
20
60 sec

hammer curl

3 sets

Cooldown

Child’s pose to thread the needle

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Child’s pose to thread the needle

2 sets

Cat cow

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Cat cow

1 sets

Bridge rockstar stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Bridge rockstar stretch

2 sets