Barbell Bench Press
3 sets x 8 reps, rest 165s · RIR 2-3
Prioritize technique and stable range of motion.
Incline Dumbbell Press
3 sets x 10 reps, rest 135s · RIR 2-3
Keep one to three reps in reserve each set.
Standing Overhead Press
2 sets x 10 reps, rest 135s · RIR 2-3
Rest fully so each set stays clean and repeatable.
Cable Lateral Raise
3 sets x 17 reps, rest 75s · RIR 2-3
Prioritize technique and stable range of motion.
Cable Upright Row
2 sets x 14 reps, rest 90s · RIR 2-3
Keep one to three reps in reserve each set.
Machine Chest Press
2 sets x 12 reps, rest 105s · RIR 2-3
Rest fully so each set stays clean and repeatable.
Overhead Cable Triceps Extension
2 sets x 14 reps, rest 75s · RIR 2-3
Prioritize technique and stable range of motion.
Rope Triceps Pressdown
2 sets x 14 reps, rest 75s · RIR 2-3
Keep one to three reps in reserve each set.