ISCwellness

Most people think training is about reps.

But your body only responds to force applied under control.

That’s why this back + shoulder system is built around pulling strength, pressing stability, and explosive finishers.

Every round is designed to change how force is produced and absorbed.

Workout Structure:

Round 1: Vertical Pull

Lat pulldowns

Pull-ups

Round 2: Horizontal Pull + Rear Delts

Seated wide rows

Face pulls

Round 3: Unilateral Strength

Single-arm rows

Round 4: Press + Delts

Arnold press

Lateral raises

Burner Finisher:

Power sled

TRX rows

Save this workout for your next upper body day.
Comment “FORCE” if you want the full HIIT programming system from my book.