251003

Upper Push/Pull

Warmup / Shoulder Prehab

- Scap wall slides x10
- Banded external rotation x12/arm
- Bike/Row 2min

A) Pre-Fatigue

2 Sets

1. Supinated DB Bench Press ×12–15 @20X0
2. Elbow on Knee Banded External Rotation ×15/arm

Rest 1:00

B) Intensity Superset

Every 90s x 8 sets:
1. Pause Wide Grip Bench Press ×6–8 @12X0
2. DB Pullover ×8–10 @2010

C) Strength Balance / Finisher

Every 75s x 9 sets:
1. Offset KB Pushups ×6/arm
2. KB Rack Carry 20m/arm
3. Seated Hammer Curl ×8–10 @30X0

Cooldown

- Pec doorway stretch 1min/side
- Band pull-aparts 2x20
- Sleeper stretch 1min/side

Log and Additional Details

A1) 45# bar

A2) Orange band

B1) 155#

B2) 50#

C1) Bodyweight

C2) 80# dumbbell

C3) 25#/each