DAY 2: UPPER BODY LIFT

Goal: Horizontal pull dominance, scapular upward rotation, overhead stability, and anti-extension core strength with grip and forearm integration.

PREHAB & ACTIVATION PROTOCOL

  • Wall Slides with Mini Band – 2x10
    Mini band around wrists. Press arms upward while keeping forearms parallel and core tight.
    🎥 Video Demo

  • Shoulder ER + Band Row Combo – 2x10 each movement
    Alternate external rotation with elbows tucked and banded row with full scap retraction.

SHOULDER, EXTERNAL ROTATOR, & SCAPULAR MOBILITY

  • Banded Overhead Distractions (Lats + Triceps) – 2x30s/side
    Anchor band above head, grab with palm facing up, lean into stretch.
    🎥 Video Demo

  • Scapular Wall Clock – 2x6 reps (3 per direction)
    Elbows bent, rotate forearm to different "clock" positions on wall. Control scapula.

    🎥 Video Demo

STATIC WARM-UP

  • PVC Lat Stretch

  • Doorway Pec Stretch

  • Supine Thoracic Openers (reach across + twist)

DYNAMIC WARM-UP

  • Y-T-W Raise Series – 2x10 each

  • Banded Pull-Aparts – 2x15

  • Jump Rope or Arm Swing Complex – 3 minutes

MAIN LIFTS

  • Incline Dumbbell Bench Press (Neutral Grip) – 4x6
    Protects shoulder joint, emphasizes upper chest and anterior deltoid.

  • Chin-Up Iso Hold + Pull Cluster – 3x (20s hold + 3 reps)
    Hold top position for 20s, drop, reset, complete 3 strict reps.

ACCESSORY LIFTS

  • 1-Arm Cable Face Pull + Row Combo – 3x10 each arm
    Pull toward face, pause, then drive elbow past ribs with control.

  • Z-Press (Barbell or Dumbbells) – 3x8
    Seated on floor, brace core, press overhead without leaning back.

  • Side Plank + Band Row (from bottom arm) – 2x10/side
    Engage lateral chain + posterior shoulder in one integrated move.

ROTATIONAL WORK

  • Banded Rotational Chest Press (Split Stance) – 3x6/side
    Press diagonally from hip to shoulder while resisting over-rotation.

GRIP WORK

  • Rice Bucket Circuit or Sand Digs – 3x30s circuits
    Finger extensions, digs, twists, pinch, wrist circles in rice or sand.

  • Plate Pinch + Carry – 3x30 yards (2x10lb or 25lb plates/hand)
    Maintain tall posture, scap retracted.

POST-RECOVERY WORK

  • Crossover Symmetry “Iron Scap” or Recovery Protocol – 1 round
    Focus on scapular glide, retraction, and shoulder flush.

  • Foam Roll + Band Flossing (Biceps + Triceps) – 2 min each

NUTRITION PRESCRIPTION

Post Upper Body Power + Grip Day:

  • 35–45g protein (e.g., ground beef, Greek yogurt, salmon)

  • 60–80g carbs (sweet potato, quinoa, honey, fruit)

  • Healthy fats (e.g., walnuts, flax, olive oil)

  • Hydration: Minimum 24oz water with electrolytes

  • Recovery Boosters:

    • Creatine (5g)

    • Tart cherry juice (2–4oz)

    • Collagen peptides + Vitamin C mid-afternoon