Barbell Overhead Press
4 sets, 5-8 reps (push to failure in that rep range)
- Grip the barbell, brace your core and lift off the rack to your chest.
- Take a deep breath and press the bar overhead with fully extended arms.
- Lower the bar back to your chest and repeat with proper form.
Barbell Incline bench
Top 1 set, 5 reps (RPE 8 )
Back down 3 sets, 8 reps (85% of top)
- Lie on an incline bench with barbell gripped at a slightly wider than shoulder-width.
- Lower bar to chest and drive back up with fully extended arms.
- Repeat with proper form and bench/shoulder contact.
Kneeling Underhand Cable High Row
3 sets, 12 each side
- Kneel facing a cable machine with underhand close-grip handle.
- Extend arms straight and pull handle back towards chest, leading with elbows.
- Repeat with proper form and avoid rounding back.
Dual Cable Lateral Raise
3 sets, 15 reps
- Stand facing dual cable stations with single handles attached.
- Arms extended straight down, simultaneously raise both arms to the side.
- Lower arms back to starting position, repeat with proper form.
Superset Cable Bicep Curl & Single Arm Cable Push Down
3 sets, 12 reps
- Stand facing cable machine, perform bicep curls with straight bar.
- After bicep curls, switch to single-arm cable pushdown with alternating arms.
- Repeat superset with proper form, avoiding swinging weights