ironn
MON · MAY 25· UPPER A
0
Chest · Back · Shoulders · Arms

Upper A

~55 min
Warm-up
10 min
Treadmill incline walk
5 min
Arm circles
10 each direction
Band pull-aparts
15 reps
Slow push-ups
10 reps
Light warm-up bench set
1 set
Lifts
7 exercises
Dumbbell bench press
4 × 8-10 · 90s rest
0/4
Weight (kg)
Reps
Seated cable row
4 × 10-12 · 90s rest
0/4
Weight (kg)
Reps
Dumbbell shoulder press
3 × 10-12 · 90s rest
0/3
Weight (kg)
Reps
Wide-grip lat pulldown
3 × 10-12 · 90s rest
0/3
Weight (kg)
Reps
Side lateral raise
3 × 15 · 75s rest
0/3
Weight (kg)
Reps
Triceps pushdown
3 × 12-15 · 75s rest
0/3
Weight (kg)
Reps
Dumbbell bicep curl
3 × 10-12 · 75s rest
0/3
Weight (kg)
Reps
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Ab finisher
10 min
Cable crunches
3 × 15
Hanging leg raises
3 × 10
Side plank
3 × 30 sec each side
Cool down
5 min
Chest doorframe stretch
30 sec each side
Lat hang from bar
30 sec × 2
Tricep overhead stretch
30 sec each
Shoulder cross-body
30 sec each