Upper Body Strength & Stability
(Week 3, Power Sprint Program)Day Overview
This session targets upper body strength with an emphasis on shoulder stability, hypertrophy, and explosive power. Compound lifts are prioritized to maximize strength gains, while accessory work supports shoulder health and muscular balance. The focus is on controlled, progressive overload with attention to injury prevention.
Exercises
-
• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Use a controlled tempo, focusing on explosive bar speed during the concentric phase. Rest 2-3 minutes between sets to maximize strength adaptation.
Working Sets:
4
-
• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets to failure or target 8-10 reps with added weight if possible, RPE 8-9. Focus on controlled eccentric lowering and explosive pull-up phase. Rest 2 minutes between sets.
Working Sets:
4
-
• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8, emphasizing shoulder stability and control. Use a slow eccentric and explosive concentric movement. Rest 2-3 minutes between sets.
Working Sets:
4
-
• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7-8, focusing on scapular retraction and shoulder health. Use controlled movement and pause at the peak contraction. Rest 1-2 minutes.
Working Sets:
3
-
• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8, maintaining core tightness and controlled extension. Focus on avoiding shoulder strain and engaging the core fully. Rest 1-2 minutes.
Working Sets:
3
-
• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7-8, emphasizing posterior chain activation and spinal stability. Use controlled tempo, avoiding hyperextension. Rest 1-2 minutes.
Working Sets:
3
-
• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7-8, focusing on shoulder isolation and controlled movement to support shoulder health. Rest 1-2 minutes.
Working Sets:
3
-
• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set with an RPE of 7, maintaining core engagement and neutral spine. Rest 1 minute between sets.
Working Sets:
3