LeverEdge Press - 8x8 @ 160lbs*
Seated Snatches - 8x8 @ 20lbs*
*Superset
Lean Back Cable Laterals - 8x8 @ 40lbs*
Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs
*Superset
Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*
Reverse Iron Cross Push Ups 4x80*
*Superset
Cash Out: Bird Pull Ups - 3x5 & Front Levers
The Bird Pull Up
“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.
The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull.
Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone.
This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness
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