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 | B) Intensity Superset | 1. Pause Wide Grip Bench Press ×6–8 @12X0 | 2. DB Pullover ×8–10 @2010 | C) Strength Balance / Finisher | 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 | C1) Bodyweight | C2) 80# dumbbell | C3) 25#/each