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Back · Shoulders & Triceps · Optional Finisher

Saturday, June 20
12 exercises
0/12 sets
x

Single-Arm DB Rows / Chest-Supported Rows (rotate weekly)

per side

3 sets · 10–12 reps

0/3

Moderate weight — mind-muscle focus. Full stretch at bottom, drive elbow up and back.

#WeightRepsRPE✓
1
2
3

Single-Arm DB Rows / Chest-Supported Rows (rotate weekly)

per side

3 sets · 10–12 reps

0/3

Moderate weight — mind-muscle focus. Full stretch at bottom, drive elbow up and back.

#WeightRepsRPE✓
1
2
3

Face Pulls / Straight-Arm Pulldowns (rotate weekly)

3 sets · 12–15 reps

0/3

Rear delts + upper back. Rotate: Face Pulls week A, Straight-Arm Pulldowns week B.

#WeightRepsRPE✓
1
2
3

Face Pulls / Straight-Arm Pulldowns (rotate weekly)

3 sets · 12–15 reps

0/3

Rear delts + upper back. Rotate: Face Pulls week A, Straight-Arm Pulldowns week B.

#WeightRepsRPE✓
1
2
3

Lateral Raises

2 sets · 12–15 reps

0/2

Lighter than Thursday — pump and mind-muscle. Can superset with Overhead Extensions.

#WeightRepsRPE✓
1
2

Lateral Raises

2 sets · 12–15 reps

0/2

Lighter than Thursday — pump and mind-muscle. Can superset with Overhead Extensions.

#WeightRepsRPE✓
1
2

Overhead Tricep Extensions / Kickbacks

2 sets · 12–15 reps

0/2

Rotate weekly. Superset with Lateral Raises for efficiency.

#WeightRepsRPE✓
1
2

Overhead Tricep Extensions / Kickbacks

2 sets · 12–15 reps

0/2

Rotate weekly. Superset with Lateral Raises for efficiency.

#WeightRepsRPE✓
1
2

Rear Delt Flyes

2 sets · 12–15 reps

0/2

Posterior shoulder tie-in. Light weight, squeeze hard at peak.

#WeightRepsRPE✓
1
2

Rear Delt Flyes

2 sets · 12–15 reps

0/2

Posterior shoulder tie-in. Light weight, squeeze hard at peak.

#WeightRepsRPE✓
1
2

Cable Curls / Tricep Pushdowns

2 sets · 12–15 reps

0/2

Only if arms feel fresh — 1–2 light pump sets. Skip if fatigued.

#WeightRepsRPE✓
1
2

Cable Curls / Tricep Pushdowns

2 sets · 12–15 reps

0/2

Only if arms feel fresh — 1–2 light pump sets. Skip if fatigued.

#WeightRepsRPE✓
1
2