Workout overview
| Exercise | Sets |
|---|---|
| 1A. Wall shoulder rotation | 2 sets |
| 1B. Behind the neck band pull | 2 sets |
| 2A. Scap shrugs | 2 sets |
| 2B. Band shoulder internal rotation | 2 sets |
| 3A. Incline shoulder extension | 2 sets |
| 3B. Band shoulder rotation | 2 sets |
1. Perform this superset for 2 sets without rest
| Exercise | Reps |
|---|---|
| 1A. Wall shoulder rotation | 5 reps |
| 1B. Behind the neck band pull | 10 reps |
| Exercise | 1A. Wall shoulder rotation | 1B. Behind the neck band pull |
|---|---|---|
| Reps | 5 reps | 10 reps |
2. Perform this superset for 2 sets without rest
| Exercise | Reps |
|---|---|
| 2A. Scap shrugs | 10 reps |
| 2B. Band shoulder internal rotation | 10 reps |
| Exercise | 2A. Scap shrugs | 2B. Band shoulder internal rotation |
|---|---|---|
| Reps | 10 reps | 10 reps |
3. Perform this superset for 2 sets without rest
| Exercise | Reps |
|---|---|
| 3A. Incline shoulder extension | 8 reps + 10 sec hold |
| 3B. Band shoulder rotation | 8 reps |
| Exercise | 3A. Incline shoulder extension | 3B. Band shoulder rotation |
|---|---|---|
| Reps | 8 reps + 10 sec hold | 8 reps |
CONGRATULATIONS!
WORKOUT COMPLETE
