11h • 🏋️ Today's Training
This Mornings training session
Upper Body — Hypertrophy (Controlled Intensity)
Goal: Build muscle through quality volume while keeping recovery high
Rep Focus: Moderate → High
Rule: Main lifts work harder. Accessories stay smooth and clean.
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Dynamic Warm-Up (8–10 min)
Banded pull-aparts × 15
Scap push-ups × 10
Arm circles (small → large) × 10 each direction
Thoracic rotations × 8/side
Banded rows × 12 (1s squeeze)
Light push-ups × 8–10
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Main Work — Hypertrophy Focus
1. Barbell Bent-Over Row (Primary Pull)
Sets/Reps: 4 × 10–12
Load: ~65–70% 1RM
RPE: 7–8
Rest: 60–75 sec
Focus: long range, controlled stretch, hard squeeze.
This is the main back driver.
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2. V-Grip Landmine Row
Sets/Reps: 3 × 10–12
Load: Moderate
RPE: 6–6.5
Rest: 60–75 sec
Focus: constant tension, stable base.
Leave reps in reserve.
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3. Close-Grip Bench Press (Primary Press)
Sets/Reps: 3 × 8–10
Load: ~70–75% 1RM
RPE: 7–8
Rest: 75–90 sec
Focus: elbows tucked, smooth tempo, controlled aggression.
This is the main press.
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4. Shoulder Press (BB or DB)
Sets/Reps: 3 × 8–10
Load: ~60–65% 1RM
RPE: 6–6.5
Rest: 75–90 sec
Focus: stacked ribs, clean reps, no grind.
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5. Face Pulls
Sets/Reps: 3 × 12–15
Load: Light–moderate
RPE: 6
Rest: 45–60 sec
Focus: scapular control and shoulder longevity.
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Rest Guidelines
10–12 reps → 60–75 sec
8–10 reps → 75–90 sec
12–15 reps → 45–60 sec
Main lifts create stimulus.
Accessories support volume and recovery.
If you want this progressed over weeks or paired with a lower-body hypertrophy day, I’ll map it cleanly.
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This Mornings training session
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