Training Details

This session centered on upper-body pressing and pulling, with shoulder preparation at the beginning and a short conditioning finish. I opened with seven minutes on the elliptical cross trainer at resistance 5 and incline 5, then moved through serratus wall slides and shoulder external rotations before beginning the primary strength work.

Pressing and Pulling

The incline dumbbell press progressed from 35s to two working sets with 65s for eight repetitions. Low cable rows followed, building to 110 for ten repetitions. I then worked through MTS shoulder presses, rear delt flyes, and Pallof presses before finishing with ten minutes on the recumbent bike using the rolling-hills program at level 3.

Workout Log

Exercise	Set	Weight / Settings	Reps / Time	RPE
Elliptical Cross Trainer	A	BW; Resistance 5; Incline 5	7 minutes
Serratus Wall Slide	A	BW	8	1
Shoulder External Rotation	A	BW	8/side	1
Incline Dumbbell Press	A	35s	10	3
Incline Dumbbell Press	B	50s	8	5
Incline Dumbbell Press	C	60s	8	6
Incline Dumbbell Press	D	65s	8	7
Incline Dumbbell Press	E	65s	8	7.5
Low Cable Row	A	80	10	3
Low Cable Row	B	95	10	4
Low Cable Row	C	105	10	5
Low Cable Row	D	110	10	6
MTS Shoulder Press	A	45/side	8	3
MTS Shoulder Press	B	55/side	8	4
MTS Shoulder Press	C	60/side	8	5
MTS Shoulder Press	D	60/side	8	6
Rear Delt Fly	A	55	12	5
Rear Delt Fly	B	65	12	6
Rear Delt Fly	C	65	12	7
Pallof Press	A	35	8/side	4
Pallof Press	B	42.5	8/side	5.25
Recumbent Bike	A	BW; Rolling hills; Level 3	10 minutes

The completed session covered pressing, rowing, shoulder work, trunk stability, and a brief conditioning finish.