Day 3 – Upper Body Strength + Isometrics

T-Spine Rotations

4 sets · ●●× ●●● lbs

Push-Ups

2 sets · ●●× ●●● lbs

Arm Circles

2 sets · ●●× ●●● lbs

Dead Hang

2 sets · ●●× ●●● lbs

Incline Bench Press

4 sets · ●●× ●●● lbs

Chest-Supported Row

4 sets · ●●× ●●● lbs

Pull-Ups

3 sets · ●●× ●●● lbs

Shoulder Press

3 sets · ●●× ●●● lbs

Dips

2 sets · ●●× ●●● lbs

Push-Up Hold

2 sets · ●●× ●●● lbs

Pull-Up Top Hold

2 sets · ●●× ●●● lbs

Pallof Press

3 sets · ●●× ●●● lbs

Weighted Decline Russian Twist

2 sets · ●●× ●●● lbs

Plate Shoulder Rotation

2 sets · ●●× ●●● lbs

Lat Stretch

2 sets · ●●× ●●● lbs