1. Incline Dumbbell Press
Sets & Reps: 4 × 8-10 | RIR: 1-2 | Tempo: 3-0-1-0
0
Rest: 2 min
Key Form Cue:
Set bench to 30-45 degrees. Keep shoulder blades retracted to focus on the upper chest.
2. Push-Ups
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 2-1-1-0
0
Rest: 90 sec
Key Form Cue:
Focus on a deep stretch at the start and a powerful squeeze at the end.
3. Dumbbell Lateral Raise
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-0-1-0
0
Rest: 60 sec
Key Form Cue:
Lead with your elbows and raise the weights out to the side, not to the front.
4. Overhead Tricep Extension
Sets & Reps: 3 × 20 | RIR: 1-2 | Tempo: 3-0-1-0
0
Rest: 90 sec
Key Form Cue:
Keep your elbows pointed towards the ceiling and get a deep stretch behind your head.
5. Ab Crunches
Sets & Reps: 3 × 20 | RIR: 1 | Tempo: 2-0-1-0
0
Rest: 60 sec
Key Form Cue:
Focus on curling your spine; don't just pull with your neck.