Workout Routine

Free

Second day: upper body strength

by sga251

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Exercises as followed in Kelly Matthews’ Ladder app program.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Warmup

Spinal waves

Set
Time
Rest time
1
45 sec
0 sec

Spinal waves

1×45 s

Quadruped t-spine rotation

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Quadruped t-spine rotation

2×30 s

pullovers

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
5 +
amrap
30 sec

pullovers

1×5+

CNS Prep

push-ups

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec

push-ups

2×5

Single forearm plank

Set
Time
Rest time
1
25 sec
0 sec
2
25 sec
30 sec

Single forearm plank

2×25 s

Lifting

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
8
30 sec
2
70% 1RM
105 lbs
4
30 sec
3
70% 1RM
105 lbs
4
30 sec
4
70% 1RM
105 lbs
4
30 sec
5
70% 1RM
105 lbs
4
30 sec
6
70% 1RM
105 lbs
4
30 sec
7
70% 1RM
105 lbs
4
30 sec
8
70% 1RM
105 lbs
4
30 sec
9
70% 1RM
105 lbs
4
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

9 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
6
30 sec
2
70% 1RM
18 lbs
6
30 sec
3
70% 1RM
18 lbs
6
30 sec
4
60% 1RM
15 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

chest supported rows

4×6

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
30 sec
2
80% 1RM
20 lbs
8
30 sec
3
80% 1RM
20 lbs
8
70 sec

seated shoulder press

3 sets

Tricep dips

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
30 sec
60 sec

Tricep dips

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
20
60 sec
2
100% 1RM
25 lbs
20
60 sec
3
100% 1RM
25 lbs
20
60 sec

hammer curl

3×20

Cooldown

Child’s pose to thread the needle

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Child’s pose to thread the needle

2×30 s

Cat cow

Set
Time
Rest time
1
30 sec
0 sec

Cat cow

1×30 s

Bridge rockstar stretch

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Bridge rockstar stretch

2×30 s