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monday · strength

gym · upper body

"push, pull, gentle on the shoulders. 45 minutes, no heroics."

time45 min
feelmoderate
kitdumbbells, bench, cable
go easy on the press today — shoulder still grumpy from last week.— a note

warm up

arm circles, cat-cow, band pull-aparts. 5 min.

the work

  • 3 × 10
    dumbbell bench press
    controlled on the way down
    rest 75s
  • 3 × 8
    single-arm row
    each side. no yanking
    rest 60s
  • 3 × 12
    seated shoulder press
    light, full range
    rest 75s
  • 3 × 12
    cable face pulls
    high to low, elbows up
    rest 45s
  • 2 × 30s
    plank hold
    race the clock
    rest 30s

cool down

doorway chest stretch, 30s each side. child's pose, 60s.