Day 1

Back
Warmup M1
sets × reps – DTS banded lat DTS Banded pec DTS Back pack Thoracic rotations Cat Cow Lying DB Pec stretch
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Seated Row
3 sets × 12 reps – Keep chest up, squeeze at back.
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Box Step-Up
3 sets × 8 reps – Drive through heel, keep torso upright.
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Incline Chest Press Machine
4 sets × 10 reps – Neutral grip, full range.
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Sled Push
3 sets × reps – A-B-A
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Russian Twists
3 sets × 20 reps – Keep back straight, controlled movement.
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Seated Leg Curls
3 sets × 12 reps
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Powerplate Rotations
3 sets × 10 reps – Rotate through core, controlled tempo.
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