Wednesday — Full-body lift

This workout was updated since you last started it — the old in-progress state no longer matched and was cleared.

Training ≈59.5m / 65m budget · +12m warm+stretch ≈ 71.5m total · back to week

Shoulder prep · Stretch mats (location assumed)*

7 min

grab: bands

Arm Circles10-15 each way

Band External Rotation15 each arm

cuff insurance before a pressing day

Scap Push-Up10-12

Circuit 1 — press/row/squat/arms · Main dumbbell rack

4 rounds · rest 45s

grab: dumbbells @ 55/60/35/30/15 lb · bench

DB Bench Press4×8-12 @ 55 lb

guess

One-Arm DB Row4×10 each arm @ 60 lb

guess

DB Reverse Lunge4×8 each leg @ 35 lb

guess — glute-forward lunge

DB Curl4×10-12 @ 30 lb

guess

Triceps Kickback4×12-15 @ 15 lb

guess — shoulder-quiet triceps

Circuit 2 — incline/hinge/row/curl · Main dumbbell rack

4 rounds · rest 45s

grab: dumbbells @ 50/45/40/25 lb · adjustable bench

Incline DB Press4×8-12 @ 50 lb

guess — shoulder-friendly path

DB Romanian Deadlift4×10-12 @ 45 lb

guess — braced hinge

Chest-Supported Row4×10-12 @ 40 lb

guess

Zottman Curl4×10-12 @ 25 lb

guess — biceps up, forearms down

Cables — one setup at a time · Cable stations (machine floor)*

straight sets

grab: cable station · lat pulldown · rope

Cable Crossover3×12-15

Lat Pulldown3×8-12 @ 120 lb

guess — tendons: smooth pulls

Cable Pull-Through3×12-15

hinge snap — braced, no yank

Rope Pushdown3×12-15 @ 50 lb

guess

Face Pull3×15-20

light and strict

Cable Judo Flip3×8 each side

rotational fun

Stretch · Stretch mats (location assumed)*

5 min

Doorway Pec Stretch45s each side

Cross-Body Shoulder Stretch30s each side

Session from earlier