Upper A (Push)

Warm-up

• 10 min air bike or incline walk @110-125 bpm
• Cat-cow Demo x10
• 90/90 hip switches Demo x8/side
• Thoracic rotation (open book) Demo x8/side
• Band pull-apart Demo x15
• Wrist circles Demo x10 each way
• Goblet squat hold Demo 30 s x2

Main work

Pair A · alternate, rest after each round
• A1
  Dumbbell bench press Demo

  3 x 12-15 @ 50 lb
• A2
  Dead bug Demo

  3 x 10/side

Pair B · alternate, rest after each round
• B1
  Arnold press Demo

  3 x 10-12 @ 30 lb
• B2
  Face pull Demo

  3 x 15 @ 75 lb

Pair C · alternate, rest after each round
• C1
  Single-arm cable chest press Demo

  3 x 12/arm @ 45 lb
• C2
  Pallof press Demo

  3 x 10/side

• D
  Dips Demo

  3 x 8-12 (stop 2 short of failure)

• E
  Rope triceps press-down Demo

  2 x 15 @ 60-70 lb

• F
  Seated dumbbell lateral raise Demo

  2 x 15 @ 20-25 lb

Notes

• Every lift day starts with the warm-up. Leave 1-2 reps in the tank.