Monday — Upper lift

Training ≈55.5m / 65m budget · +13m warm+stretch ≈ 68.5m total · back to week

Shoulder prep · Stretch mats (location assumed)*

8 min

Arm Circles10-15 each way

Band External Rotation15-20 each arm

new from the scan — cuff insurance before pressing

Scap Push-Up10-12

Pair 1 — press / row · Main dumbbell rack

5 rounds · rest 60s

Incline DB Press5×8-12 @ 50 lb

guess — shoulder-friendly path

One-Arm DB Row5×10 each arm @ 60 lb

guess

Pair 2 — side / rear delts · Main dumbbell rack

5 rounds · rest 60s

DB Lateral Raise5×12-15 @ 15 lb

guess — strict, no swing

Rear Delt Flye5×12-15

Pair 3 — machine press / row · Machine floor

5 rounds · rest 60s

Machine Chest Press5×10-12 @ 120 lb

guess

Seated Row Machine5×10-12

stack that leaves 2 in the tank

Pair 4 — arms (dip / curl) · Machine floor

5 rounds · rest 60s

Assisted Dip5×12-15

stay shy of the deep stretch

Preacher Curl Machine5×10-15

Stretch · Stretch mats (location assumed)*

5 min

Doorway Pec Stretch45s each side

Cross-Body Shoulder Stretch30s each side

Session from earlier