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Upper B
Strength · Vertical push/pull emphasis.
Overhead Press
4 × 5–6 Rest: 2–3 min Target: RPE 7–8
Brace hard. Bar path close to the face.
- Barbell
Pull-up
3 × 6–10 Rest: 2 min Target: RIR 2–3
Full hang to chest toward the bar. Add load only if you own every rep.
- Pull-up Bar
Incline Dumbbell Press
3 × 8–10 Rest: 2 min Target: RPE 7–8
30–45° bench. Lower with control.
- Dumbbell
- Bench
One-arm Dumbbell Row
3 × 8–10 / side Rest: 90 sec
Support the bench. Pull the elbow past the hip.
- Dumbbell
- Bench
Dip
2 × 6–10 Rest: 90 sec
Shoulders down. Stop before the bottom gets sloppy.
- Bodyweight
Lateral Raise
2 × 12–15 Rest: 60 sec
Soft elbows. Stop at shoulder height.
- Dumbbell