Strength & Power · Push

Warm-up 2 min

Do this first. A warm-up done carelessly is just time spent.

1. Wall Slide 40s

   Back and arms against a wall, slide the arms overhead without letting the ribs flare.

   Wrists stay on the wallRibs down, low back flat

2. Band Pull-Apart 40s

   Arms straight, pull the band apart to your chest. No band? Arm circles work.

   Arms stay straightSlow on the way back

3. Dead Bug 40s

   On your back, arms up and knees bent. Lower one arm and the opposite leg, then return.

   Exhale as you extendLow back stays on the floor

The session 44 min

1. 1

   Incline Dumbbell Press

   5 × 7 Rest 2 min · 2s down, explode up

   On an inclined bench, press two dumbbells from the upper chest to full extension, then lower under control.

   Take 2 seconds to lower it, then lift it as fast as you can.

   Bench ~30°Shoulders downControl the negativePush it away from you

2. 2

   Arnold Press

   5 × 10 Rest 90s · 3s down, 1s press

   Start with palms facing you at shoulder height, rotate the palms out as you press the dumbbells overhead, then reverse.

   Take 3 seconds to lower it, press it up smoothly.

   Smooth rotationRibs downFull lockoutDrive it at the ceiling

3. 3

   Lateral Raise

   4 × 12 Rest 1 min · 2s down, 1s raise

   Standing, raise dumbbells out to your sides up to shoulder height with a slight bend in the elbows, then lower.

   Take 2 seconds to lower them, raise them smoothly.

   Lead with the elbowsNo swingingStop at shoulder heightFeel the delts take it, not the neck

4. 4

   Dumbbell Curl

   4 × 12 Rest 1 min · 2s down, 1s curl

   With arms at your sides, curl dumbbells up to your shoulders keeping elbows pinned, then lower them back to your sides.

   Take 2 seconds to lower it, curl it smoothly.

   Elbows tuckedNo swingingControl the way downFeel the biceps do the bending

5. 5

   Russian Twist

   4 × 12 Rest 1 min · 2s down, 1s up

   Seated with feet off the floor and torso leaned back, rotate your torso side to side.

   Take 2 seconds to lower it, lift it smoothly.

   Tall chestRotate from the trunkControlled tempoFeel it down the side of your waist

Cool-down 4 min

The part that actually marks the session over.

1. Wall Biceps Stretch 30s each side

   Palm flat on a wall behind you, then turn your body away from it.

   Arm stays straightTurn slowly

2. Doorway Chest Stretch 30s each side

   Forearm on the frame at shoulder height, step through gently.

   Turn away from the armStop before the shoulder pinches

3. Cobra Stretch 30s

   Face down, press the chest up and leave the hips on the floor.

   Hips stay downStop before the low back pinches

4. Slow Breathing 60s

   Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.

   Out longer than inBreathe into the belly

Why this repeats

This is week 3 of 4 in a strength block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.