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Upper A
Strength · Horizontal push/pull emphasis.
Bench Press
4 × 5–6 Rest: 2–3 min Target: RPE 7–8
Feet planted. Control the touch, press evenly.
- Barbell
- Bench
Bent-over Row
3 × 8–10 Rest: 2 min Target: RPE 7–8
Hinge and brace. Pull to the lower ribs.
- Barbell
Overhead Press
3 × 8–10 Rest: 2 min Target: RPE 7
Glutes tight. Head through at the top.
- Barbell
Chest-supported Row
3 × 10–12 Rest: 90 sec
Pause one second at the squeeze.
- Dumbbell
- Bench
Push-up
2 × 8–12 Rest: 75 sec
Body in a line. Full lockout.
- Bodyweight
Face Pull
2 × 12–15 Rest: 60 sec
Lead with the elbows. Light and crisp.
- Cable