‹ Week WED 16 SEP

Full-Body Grid — 2 circuits + DB & cable ladders

70 min training + 12 prep · ≈ 82 min door-to-door
grab:bandsdumbbells 55/60/50/45/35/25/15 lbbenchez bar 45 lbbarbell 45 lbadjustable benchcable stationlat pulldownrope
⚠ 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 each arm
cuff insurance before a pressing day
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)
DB Bench PressNEW
8-12@ 15RM
~55lb
Flat dumbbell press. Setup: sit with DBs on knees, kick back to lying as you bring them up. Form: feet planted, slight arch, lower to the sides of the chest with forearms vertical, press up-and-slightly-in. Deeper stretch than a barbell — stop where the shoulder stays happy. Muscles: chest (assists: triceps, shoulders)
One-Arm DB Row
10 each arm@ 15RM
~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)
EZ-Bar SkullcrusherNEW
10-12@ 15RM
~45lb
elbows at the ceiling
Lying triceps extension with the EZ bar. Setup: flat bench, EZ bar pressed over the chest, narrow grip. Form: bend ONLY the elbows, lower the bar to the forehead/just behind, press back up. Elbows stay pointed at the ceiling; drift = too heavy. Muscles: triceps
Barbell CurlNEW
8-12@ 15RM
~45lb
no swing
Straight-bar biceps curl. Form: elbows pinned to the ribs, curl without swinging the hips, full lockout at the bottom. If the wrists complain, swap to the EZ bar. Muscles: biceps (assists: forearms)
Incline DB Press
8-12@ 15RM
~50lb
low incline notch, shoulder-friendly
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. 2026-09-21: swapped in for the DB floor press mid-circuit (Mon PHA 2), 50 lb. Muscles: chest (assists: shoulders, triceps)
DB Romanian Deadlift
10-12@ 15RM
~45lb
braced hinge
Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)
DB Reverse LungeNEW
3×8 each leg@ 12RM
~35lb
glute-forward
Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)
Zottman CurlNEW
3×10-12@ 15RM
~25lb
slow palms-down lowering
Two-for-one arm curl. Form: curl up palms-UP (biceps), rotate to palms-DOWN at the top, lower slowly (forearms). The slow pronated lowering is the point — don't rush it. Tendon-friendly at moderate weight. Muscles: biceps (assists: forearms)
Triceps KickbackNEW
3×12-15@ 20RM
~15lb
strict
Strict triceps finisher. Setup: hinge to near-flat torso, upper arm locked parallel to the floor. Form: extend to a straight arm, 1s squeeze, only the forearm moves. Light weight, perfect reps. Muscles: triceps
Cable CrossoverNEW
3×12-15@ 20RM
~30lb
weight is a guess
Chest isolation: standing flye sweeping both handles to meet in front of you. Setup: pulleys at the TOP setting, single handles, stand a step forward of the towers in a split stance. Form: slight forward lean, soft elbows locked at ~150deg, sweep down-and-in until hands meet at belly-button height, squeeze 1s. Shoulder-friendly: don't let hands drift behind the chest line on the stretch. Muscles: chest (assists: shoulders)
Lat PulldownNEW
3×8-12@ 15RM
~120lb
tendons: smooth pulls
Vertical pull for lat width. Setup: wide bar overhead, thigh pads snug so you don't levitate. Form: chest tall, pull the bar to the collarbone by driving elbows DOWN, 1s squeeze, slow return. Tendon-aware: smooth pulls, no jerking out of the stretch. Muscles: back (assists: biceps)
Cable Pull-ThroughNEW
3×12-15@ 20RM
hinge snap — braced, no yank
Glute/hinge drill: face AWAY from the tower, rope between your legs, hinge and snap hips forward. Setup: pulley at the LOWEST setting, rope attachment, straddle the cable, walk 2 steps out. Form: push hips BACK (not down), flat braced back, arms are just hooks; stand tall by squeezing glutes, no yanking with the lower back. Sciatica-aware: brace before every rep. Muscles: glutes (assists: hamstrings)
Rope PushdownNEW
3×12-15@ 20RM
~50lb
Triceps isolation at the cable. Setup: pulley at the TOP, rope attachment, elbows pinned to your ribs. Form: press down and SPLIT the rope at the bottom, knuckles turning out; only forearms move. If elbows drift forward the weight is too heavy. Muscles: triceps
Face PullNEW
3×15-20@ 25RM
~40lb
light and strict — weight is a guess
Rear-delt / upper-back health staple. Setup: pulley at FACE height (upper-chest works), rope attachment. Form: pull toward the bridge of your nose, elbows high and wide, finish with knuckles beside your ears (external rotation). Light and strict forever — this is medicine, not ego. Muscles: shoulders (assists: back)
Cable Judo FlipNEW
3×8 each side@ 15RM
~30lb
rotational fun — weight is a guess
Rotational core throw, like flipping someone over your hip. Setup: pulley at CHEST height, single handle held in both hands, stand side-on to the tower. Form: feet pivot, hips lead the turn, arms stay long — throw the handle diagonally down across your body. Power comes from the ground through the hips, not the shoulders. Muscles: core (assists: shoulders)
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