FRI · AUG 21 · 50–60 minutes
Keep every press strict, own the pause on the rows and raises, and choose grip loads you can hold without losing shoulder position.
2 rounds · 45 seconds after each round
Keep your ribs down and slide your arms overhead only as far as you can control.
Keep your elbows straight and move smoothly through your shoulder blades.
Hang with straight arms while keeping your shoulders slightly engaged.
5 sets · 2 minutes after each set
Press overhead without using your legs or leaning backward.
4 rounds · 75 seconds after both movements
Press smoothly overhead while keeping your ribs down.
Pull toward your ribs and pause briefly at the top.
3 rounds · 60 seconds after each round
Raise to shoulder height without swinging.
Raise the dumbbells outward while keeping your torso still.
Lift straight upward, pause briefly, and lower completely.
3 rounds · 60 seconds after both movements
Add weight only if you can maintain a strong grip and controlled shoulder position.
Pinch the plates firmly and keep them away from your body.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
