health & wellbeing
Back pre-hab
Day 1 – Upper A (Pull + Chest)
We’ll move bench press to this day to give it priority, but keep the balance right with pull volume to maintain posture and scapular health.
Barbell Bench Press – 3-4 sets | 4-8 reps | RPE 8 |
Focus: Strong bracing, scapular retraction, controlled tempo
Incline Dumbbell Press – 2 sets | 8-12 reps | RPE 8 |
Chest Supported
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