Upper Vertical Push/Pull | Warmup / Shoulder Prehab | - Serratus wall slides x10 | - Prone Y-T-W (3s hold) x5 each | - Light row 2min | A) Pre-Fatigue | 2 Sets | 1. Half Kneeling Landmine Press ×12/arm | 2. Scapular Pull-ups ×15 | B) Intensity Superset | 1st – Weighted Chin-ups ×4–6 @21X0 | 2nd – DB Z-Press ×5–7 @31X0 | C) Strength Balance / Finisher | 2–3 sets: | 1. DB Elbowing Row ×8/arm | 2. Arnold Press ×8–10 | 3. Turkish Sit-up w/ Plate ×8/arm | Rest 2 mins | Cooldown | - Wall pec opener 1min/side | - Sleeper stretch 1min/side | - Overhead banded lat stretch 1min | Log and Additional Details | B2) 20#/each. Chose light due to shoulder injury. Was still too light | C2) 30#/each