🏋️
1. Machine Shoulder Press
2 sets · 8–12 reps · 120 sec rest
Set handles around ear level. Press up smoothly and keep lower back supported.
Technique & media ↗WEEK 2 · DAY 4
Push B — Shoulder Priority
Week 2 · shoulder-priority push session.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
🏋️
2. Cable Lateral Raise
2 sets · 12–20 reps · 60 sec rest
Keep tension through the range and avoid leaning or swinging.
Technique & media ↗🏋️
3. Cable Fly
2 sets · 12–15 reps · 75 sec rest
Keep a soft bend in the elbows. Bring hands together in a controlled arc and return slowly.
Technique & media ↗