3 sets · 8–10 reps
Primary shoulder movement. Rotate between DB and Smith every other week. Full range of motion.
3 sets · 12–15 reps
Side delt width. Lead with elbow, slight forward lean. Rotate DB/cable weekly.
2 sets · 10–12 reps
Light weight — anterior delt. Controlled eccentric.
3 sets · 10–12 reps
Hold at top 1–2 sec, full depression at bottom. Heavy as possible with controlled form.
3 sets · 8–12 reps
Primary tricep compound. Rotate: Close-Grip Bench week A, Weighted Dips week B.
3 sets · 10–15 reps
Long head focus. Full stretch at bottom — lower slowly behind head.
2 sets · 12–15 reps
Pump finisher. Spread rope at bottom for full lateral head contraction.
3 sets · 8–12 reps
Per leg. Keep torso upright for quad focus, slight forward lean for glute bias.
2 sets · 10–12 reps
Kettlebell or DB. Sit deep, chest up.
2 sets · 12–15 reps
Full stretch each rep.
3 sets · 12–15 reps
Simultaneously lift legs and torso to meet in the middle. Keep legs straight for full core engagement.
💉 Nightly Injection