Your Free Upper Workout
Are you feeling beat up? Always sore, exhausted, can’t get a pump and havent been progressing on your lifts? You MAY need a recovery phase before you start your next program. And this isn’t your grandma’s recovery phase (I don’t know what that even means – but it sounds cool). The program allows you to recover from the most taxing thing in hypertrophy training: Volume. While maintaining strength/performance. Putting you in a position to come back to the gym, fresh, no steps backwards, and ready to SMASH PRs again in no time.
A1
machine flat press*
Sets 1Reps 5RIR 2-3 Rest 2-3 minutes
*A1 and A2 are superset
A2
chest supported machine row*
Sets 1Reps 5RIR 2-3 Rest 2-3 minutes
*A1 and A2 are superset
B1
Pulldown*
Sets 1Reps 5RIR 2-3 Rest 2-3 minutes
*B1 and B2 are superset
B2
incline smith (high incline – bench 45 degrees or above)*
Sets 1Reps 5RIR 2-3 Rest 2-3 minutes
*B1 and B2 are superset
C1
machine preacher curls
Sets 1Reps 5RIR 2-3 Rest 2-3 minutes