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Warmup / Prehab / Mobility(during rest periods)
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10x Band Pull Aparts at least 3-4 sets during warmup and then sets inbetween T1/T2 lifts (aim for ~200 total)
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5x Shoulder Dislocates at least 3-4 sets during warmup and then sets inbetween each T1/T2 lift (aim for ~100 total)
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Dead Hangs (can use straps if weak grip) (at least 3 sets of 30 secs, more sets if back/shoulders tight) can do them after bench or at end of workout to loosen back up
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1-2 sets of straight arm circles as needed (a set is 15s small forward circles, 15s small backward circles, 15s large forward circles, 15s large backword circles
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2x12-15 external cable rotations (light weight)
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2x12-15 internal cable rotations (light weight)
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2x12-15 rotator cuff raises (light weight)
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2x30 s wrist stretch before bench
https://blog.paleohacks.com/wp-content/uploads/2018/07/Hands-and-Knees-Flexor-Stretch.jpg
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Exercise (Colors are supersets)
NotesBench Volume (Mon)OHP Heavy (Wed)Bench Heavy (Fri)
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T1Bench x9OHP x9Bench x9
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Pull 1 - Trap/Rhomboid Focus
Use Trap/Rhomboid Focus with db rows (leg in / flatter back / row to nipple)
T Bar Supported 5x8-10Dbell Row 5x 8-12Pendlay Row x9 (nsuns row variant)
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Shoulder - Rear
2x Neutral grip (rotator cuff primary), 2x pronated (rear delt primary)
Reverse Fly Machine 4x10Reverse Fly Machine 4x10Reverse Fly Machine 4x10
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T2
Weakpount couple inches above chest = spoto, lockout weakness = CG bench
OHP x8Incline Press x8Spoto Press x8
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Pull 2 - Lat Focus
bodyweight if cant do weight, lat pull down or negatives/assisted if cant pullups
Max Weight Pullup 5x5Max Weight Pullup 5x5Max Weight Pullup 5x5
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T3Can replace/switch/skip depending on weakness
Close Grip Bench 3x8 unless you cant do 3x10 dips, then Tricep Dip 3x6-12 until you can
Z-press 3x8 (Light)
Push Press 3x6-8 or Pin Press (pins set at OHP weak point)
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Core
If able 1min+ planks, do them with arm and opp leg raised (switch at 30s)
Palloff Press 3x10-15 (anti flexion)Cable Crunch 3x10-15 (flexion)
Planks 3x 1min or as long as you can (Static)
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T4Can replace/switch/skip depending on weaknessDumbbell Standing Arnold Press 3x8
Tricep Dip 3x6-12 (Weighted if poss)
Bradford Press 3x8 (Light) or Z-press if mobility issues behind neck
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Pull 3 - Varied Back FocusVarious Trap/Lat FocusMed Grip Lat Pulldown 3x10-12 (Lat Focus)
Wrap Around Row 3x8-12 (Mid Trap)
Depressed Shoulder Pulldown 3x8-12 (Low Trap)
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Arm - Bicep
Hold and Squeeze at top / pinky to outside. If dbell supinate on way up
Barbell Seated Preacher Curl 3x8-12Incline Dbell Curl 3x15 (or cable)
Standing Barbell / EZ bar Curl (can do 1-2 sets with wider grip) 4x6-10
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Shoulder - MidUse weight that you can do slow and controlledDbell Lat 1.5 Raise 3x8Dbell Lat 1.5 Raise 3x8Dbell Lat 1.5 Raise 3x8
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Shoulder / Rotator CuffLower weight / Higher reps Chest Level Stand Facepull 3x10-15Seated Facepull 3x10-15High Cable Standing Facepull 3x10-15
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Arm - TricepRotates through tricep headsHigh Pully Overhead Tri Ext 3x8-12 or skullcrush 3x8-12
Rev Grip Tricep Pushdown 3x10-15
Cable Tricep Kick Back 3x10-15
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Shoulder - RearBar should hit nipple line, focus on elbows out to hit rear deltWide High Seated Row 3x8-12Wide High Seated Row 3x8-12Wide High Seated Row 3x8-12
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Shoulder - MidHigher Rep slow and controlledEgyption Cable Lat Raise 3x10-15
Egyption Cable Lat Raise 3x10-15
Egyption Cable Lat Raise 3x10-15
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Back FocusFunction/AstheticTargetExercises
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Rear Delts (shoulders)Rear Head of Shoulder, Horizontal Shoulder AbductionAny rear shoulder abduction or high rows/pulls
High Cable Row (to nipples) with Elbows flared/out; Rear Flies; Facepulls; band pull apart
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Upper TrapAppearance of Back Thickness; Scapular ElevationAny Shrug where you shrug up AND IN and hold
I dont program direct work; already hit by Overhead Press / Deadlifts / Facepull / Rows / almost everything
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Middle TrapAppearance of Back Thickness; Scapular RetractionAny Rows with Scapula retraction and elbow bent
Band Pullapart, Wrap around Row, pretty much any standard horizontal row where you retract scapula
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Low TrapAppearance of Back Thickness; Scapular DepressionBack Movement with Scapula depressed (not retracted)
Shrug shoulders down while doing straight arm Pulldown, Scapular pullups, Prone Press, Facepull with Raise; High plate raise
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RhomboidAppearance of Back Thickness; Scapular Retraction
Focus by trying to touch elbow to your spine at top of row and hold
Pretty much anything that hits mid traps assuming full range of motion and contraction at top of row
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LatsAppearance of Back width, Shoulder abduction and extension
Focus by elbows in and rowing low (e.g. to stomach) or vertical pulls (pullup)
Pullups, Low Row, Lat Pulldown (without leaning back too much)
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Spinal Erector (low back)Extend Spine / Keep Back straight against force
Anything that has back extension or requires bracing of upper body
Back Extension, Deadlifts, Squats ... pretty much everything where you move your upper body
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Tricep FocusFunction/AstheticTargetExercises
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Long Head Primary Arm Size Driver; shoulder ext and elbow flexionAnything Overhead or where your shoulders are extend
Skull Crusher, Kickback, Overhead Tricep Ext; CG bench, diperinos, pretty much anything tricep exercise
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Medial HeadElbow FlexionElbow Flex with Hands Turned Out
Reverse Grip Pushdown, CG db Bench underhand?
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Lateral HeadElbow FlexionElbow Flex with Hands Turned In
Cable Pushdown - Elbow out, hands in at bottom
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Bicep FocusFunction/AstheticTargetExercises
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Long Head
Appearance of Bicep Height; main muscle elbow flex and forearm supination
Any Curl; narrow grip will put more focus; pinky outside bicep at top
Incline DB Curls gives full arm ext at start, start with neutral grip and supinate on way up to get best ROM
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Short Head Appearance of Bicep Width; elbow flex and forearm supinationWider Grip or supported curl (e.g. preacher curl)
Wider Grip Curls, Preacher Curl, Concentration Curl
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Brachialis
Arm Thickness; Elbow Health; Main forearm flexor (will help grip strength)
Use neutral gripHammer / Neutral Grip Curls
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BrachioradialisForearm Size; forearm pronationUse pronated GripReverse Curl
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