Monday — Upper

Warm-up

Wrist circles + shoulder mobility

Joint prep

60 sec each

Skill

Crow hold (static)

Balance, wrist loading — handstand prerequisite

gymnastics

Currently at 15–20 sec. Build toward 25–30 sec before advancing. Knees on upper arms, weight shifted forward onto hands, fingertip grip controls balance. Fingers angled 45° outward for forward recovery range.

3 × max hold

Headstand hip hinge

Inversion comfort · Hips-over-shoulders pattern · Handstand bridge

gymnastics

Tripod base: head on folded towel or doubled mat. Entry: tuck from tripod then extend legs to vertical. Movement: lower legs from vertical toward parallel then pull back up for reps. Wobbliness is normal — proprioception builds with reps. Wall behind feet as safety catch.

3 × 5–8 reps

Main work

Ring push-ups

Chest, front delt, stabilizers

rings

RTO at top of every rep.

3 × 8–12

Pull-ups (band-assisted)

Lats, biceps, rhomboids — hypertrophy volume

Drive elbows down toward hips. Strict 3-sec controlled negative on every rep — this is the hypertrophy stimulus, not just getting reps. Intentionally slow through weak points in the range.

3 × 6–8

Pike push-ups

Shoulders, triceps

Press away at top of each rep for 2 sec.

3 × 8–12

Ring rows

Upper back, rhomboids, biceps — structural power

rings

Fixed 5' strap length standard. Strict straight body line — no thoracic hyperextension or momentum. Neutral grip (palms facing each other). Full rib contact is the goal; if strength runs out, stop at the maximum clean height with form intact. 2-second isometric pause at the top of every rep. 3-second controlled lowering phase. Shoulder blades squeeze down and back at the top — crushing a can low and tight, NOT shrugging up into the traps. Do not progress to 6' until 10 clean reps achieved.

3 × 8–10

Dumbbell lateral raises

Side delts — boulder shoulder focus · Scapular plane isolation

dumbbellTUT

Hinge torso forward exactly 10 degrees. Raise dumbbells out to the sides in a wide arc in the scapular plane (roughly 30 degrees forward of directly lateral). Lead with elbow, not hand. Subtle pinky-finger-high tilt at the top to isolate the side delt fibers — keep it completely pain-free for the socket. Last set only: mechanical drop set — upon hitting failure with full-range raises, immediately stand straight up, tuck elbows to ribs at 90-degree L-shape, and perform partial elbow levers to drive deep muscular fatigue.

3 × 12–15

Ring face pulls — FROZEN

Right shoulder impingement — wide flared angles are banned

Removed until shoulder impingement clears. Wide elbow flare directly aggravates the right shoulder at full vertical extension. Do not substitute or attempt.

frozen

Concentration curl

Biceps

dumbbellTUT

Mid-upper-arm on inner thigh. Supinate at top.

3 × 10–12/arm

Finisher

Plank hold

Core — daily isometric

Elbows under shoulders, neutral spine. Low recovery cost — runs daily through the week.

3 × 30–45 sec

Neck curls (supine)

Deep neck flexors + SCM — jaw-neck definition

Lie on back, lift head keeping chin tucked, hold 2 sec at top. Moderate evidence for improving cervico-mental angle definition by separating jaw-neck visually. Low load, no equipment.

3 × 12–15

Chin tucks — isometric

Deep cervical flexors · Posture + cervico-mental angle

Press chin straight back (not down), hold 5–10 sec. Reinforces head posture that directly affects how recession reads on side profile. Also do 10 reps/hr throughout the day at a screen.

3 × 10–15
5–10 sec hold

Lateral neck flexion

Lateral neck musculature — fullness and symmetry

Ear toward shoulder, controlled. Bodyweight to start, add light resistance after 4 weeks. Keep shoulders level.

2 × 12–15
each side

Neck extension (prone or seated)

Posterior neck — structural balance

Prone: head off edge of bed, lower and raise controlled. Seated: towel or hand resistance. Balances anterior neck work to prevent imbalance and postural issues.

2 × 12–15

Cardio — separate session

Easy run

Aerobic base — shin/Achilles ramp protocol

Week 1: 3× only — Mon, Wed, Sat. Conversational pace, no pushing. Add 4th run week 2. Go to 5× week 3 only if shins and Achilles are clean.

20–30 min

UPPER