1

Dumbbell Bench Press (3s eccentric)

4 x 10

Muscle control and hypertrophy.

2

Tempo Overhead Press (2s up, 3s down)

4 x 8

Shoulder and tricep TUT.

3

Cable Chest Fly (Pause at stretch)

3 x 12

Muscle fiber engagement.

4

Lateral Raise (Pause at top)

3 x 15

Shoulder shape and burn.

5

Incline Machine Press

3 x 12

Safe TUT chest activation.

6

Cable Overhead Tricep Ext (slow reps)

3 x 12

Focus on long head with control.

7

Push-Ups (5s down, 1s up)

3 x 10

Chest and core stabilization.

8

Wall Handstand Hold

2 x 30 sec

Shoulder endurance and stability.