Upper Body Max Strength + Arm Care

Session plan

• 1Band pull-aparts2x15
• 2Scap push-ups2x10
• 3T-spine foam roller extensions10 reps
• 4Bench press (or DB bench)4x4 @ 80-85%
• 5Weighted or unweighted pull-ups3x4
• 6Single-arm DB row3x6 each
• 7Face pulls3x12
• 8Y-T-W raises1x8 each
• 9Band external rotation (90/90)2x10 each
• 10Light tricep band pushdown1x12