Azam Hosseini

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Scarecrows + Angels – 10/10
• Cat + Cow – 10
• Half-Kneeling T-Rotation w/ Band – 8/8
1 Set

Block 2 – Horizontal Press + Pull
• DB Chest Press – 10
• SA Pronated Row– 10/10
1:00 rest × 3 Sets

Block 3 – Chest + Rear Delt
• DB Chest Fly – 10
• Cable Reverse Fly – 10
1:00 rest × 3 Sets

Block 4 – Row
• DB Row (Bench Supported) – 10/10
• Rope Face Pull x10
• BB Triceps Push Up -10
1:30 rest × 2 Sets


🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Light DB RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Core)
DB RDL x10
Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory
BB Push-Ups x10
Crab Walk Countdown x6 → 1
2 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Single-Arm Elbow-Supported DB Row x10
SA Cable Row Pronated x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Carry
Cable Pulldown (Supinated) x10/10
DB Front Squat x10
30 s rest – 3 Sets

Block 5 –
Banded Palloff Press x10/10
Sa Cable Row Neutral x10/10
Sets: 2

Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Glute Bridge or Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust )
DB Hip Thrust x10
Seated Arnold Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB SL Glute Bridge x10/10
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 –
Side lying Banded Leg Abductions x10/10
Single-Arm Band External Rotation x10/10
1:00 rest – 2 Sets

🟨 CARDIO + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Wall Scarecrows + Angels x10/10
Wall T-Rotations x10/10
Hip CARS + Hip Swings x10/10
1 Set

Block 2 – Conditioning (25-Minute AMRAP)
20 Cal Airbike
20 DB Farmers March
10/10 Downward Band Chops
20/20 Banded Crab Walks
200 m Row

Block 3 – Cool-Down / Stretch
Lying Banded Hamstring Stretch 30 s / 30 s


🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Banded Lat Stretch -25s/25s
• BB Scap Pushups – 10
• Half-Kneeling T-Rotations – 10/10
1 Set

Block 2 –
• Half-Kneeling SA Shoulder Press – 10/10
• Supinated Cable Pulldown – 10
1:00 rest × 3 Sets

Block 3 –
• DB Front Raise x10
• DB Lateral Raise x10
1:00 rest × 3 Sets

Block 4 – Arms + Push Capacity
• DB Bicep Curl– 10/10
• Triceps Rope Extension -10
1:00 rest × 2 Sets

Block 6 – Core AMRAP (5 Minutes)
• Swiss Ball Deadbugs – 12/12
• Plank – 12/12
• Crunch – 20