6 WEEK PLAN - UPPER BODY

Cat-Cow

https://www.youtube.com/watch?v=LIVJZZyZ2qM
SET 2
REPS 8
WEIGHT BW
TEMPO 1-1-1-0
REST

Prone Y-T-W

https://www.youtube.com/watch?v=QdGTI4Lshg4
SET 2
REPS 8
WEIGHT BW
TEMPO 2-2-1-0
REST

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 2
REPS 10/10
WEIGHT BW
TEMPO 2-1-1-0
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 2
REPS 8/8
WEIGHT 4-5kg
TEMPO 2-1-2-0
REST

Cable Chop – Horizontal / 1/2 Kneeling

https://www.youtube.com/watch?v=vqowZd2bVkQ
SET 2
REPS 8/8
WEIGHT
TEMPO 2-0-2-0
REST

HK Landmine press

https://www.youtube.com/watch?v=t9GuiNQo1O4
SET 3
REPS 8/8
WEIGHT 15 kg
TEMPO 3–0–1–0
REST 60's
Week 1-2 3x 8/8 @ 17,5 kg
Week 3-4 3x 10/10 @ 17,5 kg
Week 5-6 3x 8/8 @ 20 kg

CABLE ROW 1-ARM / HALF KNEELING

https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET 3
REPS 8
WEIGHT 15kg
TEMPO 2-1-1-0
REST 45's
Week 1-2 3x 8/8 @ 20 kg
Week 3-4 3x 10/10 @ 20 kg
Week 5-6 3x 10/10 @ 22,5 kg

DB BP INCLINE

https://www.youtube.com/watch?v=MoLBHDgrXfI
SET 3
REPS 8/8
WEIGHT 15 kg
TEMPO 3-1-1-0
REST 45's
WEEK 1-2 3x 8/8 @ 15/15 kg
WEEK 3-4 3x 10/10 @ 15/15 kg
WEEK 5-6 3x 8/8 @ 17,5/17,5 kg

2-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=MkJut5njeIY
SET 3
REPS 8/8
WEIGHT 15 kg
TEMPO 2-1-1-0
REST 45's
Week 1-2 3x8/8 @ 30 kg
Week 3-4 3x10/10 @ 30 kg
Week 5-6 3x8/8 @ 35 kg

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 3
REPS 12
WEIGHT 8kg
TEMPO 2-0-2-0
REST
Week 1-2 3x 12 @ 8/8 kg
Week 3-4 3x 10 @ 9/9 kg
Week 5-6 3x 12 @ 9/9 kg

TRICEPS PUSH DOWN 2-ARM / CABLE ROPE

https://www.youtube.com/watch?v=y6EdXBdL75A
SET 3
REPS 12
WEIGHT
TEMPO 2-0-2-0
REST
Week 1-2 3x12 @ kg
Week 3-4 3x10 @
Week 5-6 3x12 @

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS
WEIGHT
TEMPO
REST
Week 1-2 8 min @ 40-45 RPM
Week 3-4 10 min @ 45-50 RPM
Week 5-6 12 min @ 40-45 RPM