DAY 2: UPPER BODY LIFT

PREHAB & ACTIVATION PROTOCOL

  • Banded Shoulder External Rotations – 2x15 reps each side
    Activate rotator cuff muscles. Anchor a light resistance band at elbow height, keep elbow tucked, and externally rotate the forearm outward.
    🎥 Video Demo

  • Scap Push-Ups – 2x12 reps
    Keep arms straight, retract and protract the scapulae (shoulder blades) without bending the elbows to activate the serratus anterior.
    🎥 Video Demo

SHOULDER, SCAPULAR, AND EXTERNAL ROTATOR MOBILITY

  • Wall Slides with Chin Tuck – 2x10 reps
    Stand with back against a wall, keep spine neutral and slowly slide arms up while maintaining contact. Focus on thoracic extension and scapular upward rotation.
    🎥 Video Demo

  • Sleeper Stretch – 2x30s per side
    Lie on throwing side with shoulder and elbow at 90 degrees. Gently push hand toward the floor to stretch posterior shoulder and improve IR.
    🎥 Video Demo

STATIC WARM-UP (Upper, Lat, and Trunk Focused)

  • Doorway Pec Stretch – 30s/side

  • Wall Lat Stretch – 30s/side

  • Foam Roll Upper Back – 60s

DYNAMIC WARM-UP

  • Arm Circles – 10 forward / 10 backward

  • Band Pull-Aparts – 2x15

  • Y-T-W Raises – 2x10 each position

  • Jump Rope – 2 minutes

MAIN LIFTS

  • Neutral-Grip Dumbbell Bench Press – 4x6 @ moderate-heavy load
    Protects the shoulder joint while developing pressing power. Keep scapulae retracted, elbows at 45° angle.

  • Chin-Ups (Weighted IF ABLE / SUBSTITUTE PULLDOWN if needed) – 3x6
    Full range of motion from dead hang to chin over the bar. Emphasize scapular depression.

ACCESSORY LIFTS

  • Incline Dumbbell Rows – 3x10
    Chest on bench, row elbows toward hips with neutral spine.

  • Seated Z-Press (Barbell or Dumbbell) – 3x8
    Sit on the floor, press overhead with legs straight. Enhances core and shoulder stability.

ROTATIONAL WORK

  • Pallof Press (Anti-Rotation) – 3x10/side
    Stand perpendicular to cable or band, press forward to resist rotation.
    🎥 Video Demo

GRIP WORK

  • Fat Grip Dumbbell Holds – 3x30s
    Use thick-handled DBs or Fat Gripz to increase forearm activation.

  • Plate Pinch Carries – 3x40 yards
    Hold two smooth-sided plates together per hand and walk maintaining scapular integrity.

POST-RECOVERY WORK

  • Crossover Symmetry Recovery Protocol – 1 round
    Band-based shoulder sequence designed to restore scapular mechanics and flush muscular tension.
    🎥 Video Demo

NUTRITION PRESCRIPTION

Post-Lift Meal Example:

  • 35–45g high-quality protein (lean beef, eggs, Greek yogurt)

  • 50–70g complex carbs (sweet potato, rice, oats)

  • Colorful vegetables for antioxidant and micronutrient support

  • 1–2 servings of healthy fats (avocado, olive oil, or nuts)

  • Hydration: 20–30 oz of water + electrolytes

  • Optional Recovery Enhancers:

    • Collagen + Vitamin C for soft tissue

    • Tart cherry juice or magnesium glycinate before bed