Warm-up
01
Quadruped Thoracic Rotation Left
Mobility-focused warm-up for thoracic spine; perform controlled rotations.
90s
rest 30s
Strength
02
Bent Over Dumbbell Rows
Compound pulling primary lift — heavy, focus on full range and scapular retraction.
5 × 6 @25lb
rest 60s
03
Split Squats Left
Unilateral quad/glute strength. Add dumbbells when stable.
3 × 8
rest 60s
04
Split Squats Right
Match tempo/positioning to the left side.
3 × 8
rest 60s
05
Incline Bench Reverse Fly - Hello
Upper-back/shoulder posterior chain isolation — control the eccentric.
3 × 12 @15lb
rest 90s
06
Body-ups
Upper-body compound — chest and back assistance; slow negatives if needed.
3 × 10
rest 60s
07
Biceps Curls With Dumbbell
Controlled curls for arm hypertrophy; avoid shoulder swing.
3 × 12 @20lb
rest 60s
08
Glute Bridge
Hip extension focus for glute strength/endurance.
3 × 10
rest 60s
Cooldown
09
Doorway Pectoral Stretch
Short cooldown to open chest and shoulders.
90s
rest 30s