‹ Week MON 7 SEP

Upper — Antagonist Pairs

63 min training + 13 prep · ≈ 76 min door-to-door
grab:bandsdumbbells 50/60/15 lbadjustable benchbenchchest press machineseated row machineassisted pullup machinepreacher curl machine
⚠ Working around: Left shoulder, Chronic ankle tears
Arm Circles
10-15 each way
Small to large circles, both directions. Thirty seconds of shoulder insurance. Muscles: shoulders
Band External Rotation
15-20 each arm
new from the scan — cuff insurance before pressing
Band anchored at elbow height, rotate out against it. The cheapest shoulder-health rep there is. Muscles: shoulders
Scap Push-Up
10-12
Plank, arms locked, pinch and spread the shoulder blades only. Serratus wake-up call. Muscles: shoulders (assists: chest)
Incline DB Press
8-12
~50lb
shoulder-friendly path
Upper-chest press on a 30-45deg bench. Setup: bench at the FIRST or SECOND incline notch — steeper turns it into a shoulder press (avoid, given the shoulder). Form: elbows ~45deg from the torso, press to lockout over the upper chest, not over the face. Muscles: chest (assists: shoulders, triceps)
One-Arm DB Row
10 each arm
~60lb
One-arm back row. Setup: knee and hand braced on the bench, flat back, DB hanging. Form: pull to the hip pocket (not the armpit), elbow sweeping back; no torso twist. Heavy is fine if the rep stays smooth. Muscles: back (assists: biceps, forearms)
DB Lateral Raise
12-15
~15lb
strict, no swing
Raise to shoulder height, slight elbow bend, no swing. Side delts; light weight, strict. Muscles: shoulders
Rear Delt Flye
12-15
Hinged over, arms sweep wide. Rear delts and upper back; keep it strict and light. Muscles: shoulders (assists: back)
Machine Chest Press
10-12
~120lb
Guided pressing to failure without a spotter. Great circuit and burnout piece. Muscles: chest (assists: triceps, shoulders)
Seated Row Machine
10-12
stack that leaves 2 in the tank
Chest-supported machine row. Setup: seat height so handles meet mid-chest, chest firm on the pad. Form: pull elbows back, squeeze the blades 1s, slow return. The pad means zero lower-back load — go honest-heavy. Muscles: back (assists: biceps)
Assisted Dip
12-15
stay shy of the deep stretch
Counterweighted dips. Depth to upper-arm-parallel, torso lean sets chest vs triceps. Muscles: triceps (assists: chest, shoulders)
Preacher Curl Machine
10-15
Arms braced on the pad, zero cheat. Full stretch at the bottom of every rep. Muscles: biceps
Doorway Pec Stretch
45s each side
Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)
Cross-Body Shoulder Stretch
30s each side
Pull one arm across the chest. Rear delt and capsule; per-side. Muscles: shoulders