Upper Body – Phase 1

Workout

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

Arm Circles

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

Arm Scissors

Backhand Raise

Equipment: Full Gym, NO EQUIPMENT

Backhand Raise

Alternating Shoulder Flexion

Equipment: Full Gym, NO EQUIPMENT

Alternating Shoulder Flexion

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

Wall Supported Arm Raises

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

Wall Slides

Serratus Wall Slide With Foam Roller

Equipment: Foam Roller, Full Gym

Serratus Wall Slide With Foam Roller

Lateral Raise with Towel on Wall

Equipment: Full Gym, NO EQUIPMENT

Lateral Raise with Towel on Wall

Shoulder External Rotation

Equipment: Full Gym, NO EQUIPMENT

Shoulder External Rotation

Shoulder Internal Rotation

Equipment: Full Gym, NO EQUIPMENT

Shoulder Internal Rotation

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

Seated Scapular Retraction Exercise

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

Seated Ballerina Exercise

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

Scapula Dips

Shoulder Pendulum

Equipment: Full Gym, NO EQUIPMENT

Shoulder Pendulum

Rotator Cuff Stretch

Equipment: Full Gym, NO EQUIPMENT

Rotator Cuff Stretch

Reaction Ball Throw

Equipment: Exercise Ball, Full Gym

Reaction Ball Throw

Banded Shoulder Flexion

Equipment: Full Gym, Resistance Band

Banded Shoulder Flexion

Banded Shoulder Extension

Equipment: Full Gym, Resistance Band

Banded Shoulder Extension

Banded Shoulder External Rotation

Equipment: Full Gym, Resistance Band

Banded Shoulder External Rotation

Resistance Band Bent Over Rear Delt Fly

Equipment: Full Gym, Resistance Band

Resistance Band Bent Over Rear Delt Fly

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

Band Pull-Apart

90-Degree Cable External Rotation

Equipment: Cable, Full Gym, Resistance Band

90-Degree Cable External Rotation

Cable Shoulder Press

Equipment: Cable, Full Gym, Resistance Band

Cable Shoulder Press

Cable Internal Shoulder Rotation

Equipment: Cable, Full Gym

Cable Internal Shoulder Rotation

Cable External Shoulder Rotation

Equipment: Cable, Full Gym

Cable External Shoulder Rotation

Face Pull With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

Face Pull With Resistance Band

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

Towel Shoulder Stretch

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

Band Pushdown

Equipment: Full Gym, Resistance Band

Band Pushdown

Rear Drive With Resistance Band

Equipment: Full Gym, Resistance Band

Rear Drive With Resistance Band

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

One Arm Reverse Pushdown

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

Cable One-Arm Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable One-Arm Overhead Triceps Extension

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

Wall Push-up

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing One Arm Chest Stretch

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

Pull-Up

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

Half Kneeling Lat Pulldown

Chin-Up

Equipment: Full Gym

Chin-Up

Banded Shoulder Adduction

Equipment: Full Gym, Resistance Band

Banded Shoulder Adduction

Face Pull

Equipment: Cable, Full Gym

Face Pull

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U&L Upper Body – Phase 2