Sunday, July 13th, 2025 – Overhead Press
General Warm-Up
20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press
Accessory
3 Sets X 6 Reps: Dumbbell Bench Press / Rest 2 Minutes
3 Sets X 8 Reps: Single Arm Dumbbell Row Per Side / Rest 1.5 Minutes
3 Sets X 12 Reps: Dumbbell Shoulder Press / Rest 1 Minute
3 Sets X 12 Reps: Dumbbell Skull Crusher / Rest 1 Minute
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
3 Sets X 8 Reps: Single Arm Dumbbell Row Per Side / Rest 1.5 Minutes
3 Sets X 12 Reps: Dumbbell Shoulder Press / Rest 1 Minute
3 Sets X 12 Reps: Dumbbell Skull Crusher / Rest 1 Minute
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Notes
Shoulder Press
Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets
Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets