Upper Body Strength & Stability
(Week 7, Power Sprint Program)Day Overview
This session targets overall upper body strength with an emphasis on shoulder stability and hypertrophy. Compound lifts are prioritized for strength gains, with accessory work to reinforce shoulder health and prevent injuries. The exercise order maximizes muscle recruitment and minimizes fatigue overlap, ensuring quality reps and joint resilience.
Exercises
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• 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 full range of motion and scapular stability. This compound movement builds pressing strength and chest development, supporting overall upper power.
Working Sets:
4
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• 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 of 8-10 reps with bodyweight or added weight if possible, RPE 8. Focus on full range of motion and scapular control. Enhances upper back and shoulder stability, crucial for injury prevention and athletic performance.
Working Sets:
4
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• overhead press
barbell overhead press
Prescribed Sets:
Perform 4 sets of 6-8 reps at RPE 8-9. Maintain strict form, engaging core and stabilizing shoulder muscles. Builds shoulder strength and resilience, reducing injury risk.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 4 sets of 12-15 reps with RPE 7-8. Focus on scapular retraction and external rotation to strengthen rear delts and rotator cuff, supporting shoulder health.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps at RPE 8. Engage core fully, avoiding lumbar extension. Improves core stability, aiding in overall athletic movement and injury prevention.
Working Sets:
3
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• 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 4 sets of 12-15 reps with RPE 7-8. Focus on controlled movement to target lateral delts, enhancing shoulder width and stability.
Working Sets:
4
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8. Emphasize glute and lower back engagement to strengthen posterior chain and support injury resilience.
Working Sets:
4
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• Dumbbell Shrugs
Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.
Prescribed Sets:
Perform 4 sets of 12-15 reps with RPE 7-8. Focus on scapular elevation and hold at the top for maximal trap engagement, supporting shoulder stability.
Working Sets:
4