‹ Week FRI 25 SEP

Bench Pyramid + DB Stations, arm pump closer

62 min training + 13 prep · ≈ 74 min door-to-door
targetcardio 5weight 7agility 3
grab:bandsbarbell 155/115 lbbenchsquat rackpull-up bardumbbells 40/25/30 lbadjustable benchez bar 45 lb
⚠ Working around: Left shoulder, Chronic ankle tears
Band External Rotation
15 each arm
the prep that matters — elbow pinned, slow
Band anchored at elbow height, rotate out against it. The cheapest shoulder-health rep there is. Muscles: shoulders
Scap Push-Up
10-12
shoulder blades only
Plank, arms locked, pinch and spread the shoulder blades only. Serratus wake-up call. Muscles: shoulders (assists: chest)
Cat-CowNEW
8
easy range
Alternate spinal flexion and extension on all fours. Segment by segment, with breath. Muscles: back (assists: core)
Bench Press — 10NEW
1×10@ 14RM
~155lb
left shoulder: elbows ~45°, touch low on the chest
The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)
Bench Press — 8NEW
1×8@ 10RM
~155lb
left shoulder: same groove, add load
The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)
Bench Press — top 5sNEW
2×5@ 6RM
~155lb
left shoulder: two hard fives, never a grinder
The flat barbell press. Feet planted, slight arch, bar to mid-chest, press to lockout. Muscles: chest (assists: triceps, shoulders)
Close-Grip Bench PressNEW
3×8@ 12RM
~115lb
strip to the lighter load once; elbows tucked
Hands at shoulder width, elbows tucked. The heaviest triceps builder there is. Muscles: triceps (assists: chest, shoulders)
Chin-UpNEW
6-8@ 10RM
tendons: bodyweight, stop below chin-over-bar
Underhand grip. More biceps; usually a rep or two stronger than pull-ups. 2026-09-21: his range, on purpose — nose level with the bar at the top, not fully extended at the bottom (tendons). Don't cue full ROM. Muscles: back (assists: biceps)
Hanging Leg RaiseNEW
10@ 14RM
Straight legs to horizontal or above. The strict progression from knee raises. Muscles: core (assists: forearms)
Chest-Supported DB RowNEW
3×10@ 14RM
~40lb
Face-down DB row on the incline bench — all lats, zero lower back. Setup: bench at ~30deg, chest on the pad, DBs hanging. Form: row to the hips, squeeze, slow lower. The pad keeps you honest — no cheating momentum available. Muscles: back (assists: biceps)
DB Reverse Lunge
2×8 each leg@ 14RM
replaces the DB RDL — no hinging this week after Monday's low-back twinge; step back, front heel down (ankles)
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)
DB FlyeNEW
3×12@ 16RM
~25lb
left shoulder: shallow stretch, elbows soft
Wide arc with soft elbows, big pec stretch at the bottom. Light and controlled. Muscles: chest (assists: shoulders)
Hammer CurlNEW
3×12@ 15RM
~30lb
Neutral-grip curl. Brachialis and forearms; usually your strongest curl. Muscles: biceps (assists: forearms)
Triceps Kickback
3×15@ 18RM
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
Concentration CurlNEW
2×12@ 12RM
all-out: the one place failure is the point
Elbow braced inside the knee, strict peak-contraction curl. Per-arm finisher. Muscles: biceps
EZ-Bar Skullcrusher
2×12@ 12RM
~45lb
all-out; EZ bar
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
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
gentle on the left
Pull one arm across the chest. Rear delt and capsule; per-side. Muscles: shoulders
Child's Pose
60s
Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)