Day 1 · Upper

Upper

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1 warm-up + 2 working sets6–8 working reps1–2 reps in reserve2–3 min rest

Today’s exercises

Warm up lightly, then record both challenging working sets.

Complete every set to finish this session.

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Progress the loadWhen both working sets reach 8 clean reps, add the smallest available weight next time.

Keep reps controlledUse a comfortable full range of motion and control the lowering phase.

Recover between daysSuggested week: Upper, Lower, Push, rest, Pull, Lower, then recover.

Designed for healthy adults. Stop if you feel sharp or unusual pain and seek qualified advice for an injury or medical concern.