Week 1 2 3 4 5 6 7

RPE 7 7 7 8 8
Mod + Heavy
Day 1 Bench Press
Warm up
Cat Cow
Internal Rotation
External Rotation
Main
Overhead Press Sets
Reps
Intensity
Bench Press Sets
Reps
Intensity
Lat Pulldown Sets
Reps
Intensity
Biceps Sets
Reps
Intensity
Triceps Sets
Reps
Intensity
Cardio
Bike 20 min
Cool Down
Band 100
Foam roller chest stretch
Lat Stretch
Cross arm stretch
Baby Cobra

Day 2 Legs
Warm up
Turkish Get ups
Foam Roll Spinal Extension
Internal Rotation
External Rotation
Hip circles
Glute Bridges
Bodyweight Squats
Main Workout
Overhead Sets
Reps
 Intensity
Squat Sets
Reps
Intensity
Deadlif Sets
Reps
Intensity
Cool Down
Bike 10 min

Day 3 Overhead
Warm up
Cat cow 3 x 10
Internal Rotation 3 x 10-20
External Rotation 3 x 10-20
Main

Overhead Press Sets

Reps
Intensity
Bench Press Sets
Reps
Intensity
Lat Pulldown Sets
Reps
Intensity
Biceps Sets
Reps
Intensity
Triceps Sets
Reps
Intensity
Cardio
Bike 20 min
Cool Down
Band 100
Foam roller chest stretch
Lat Stretch
Cross arm stretch
Baby Cobra
8 9 10
8 9
Heavy +
Compatibility Report for Shoulder Release generalized hypertrophy
program..xls
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Excel 97-2003