Wednesday — Push

Warm-up

Wrist circles + shoulder mobility

Joint prep

60 sec each

Main work

Pike push-ups

Shoulders, triceps — handstand push-up foundation

TUTgymnastics

Press away hard at top for 2 sec. Elevate feet to progress.

4 × 8–12

Ring push-ups

Chest — horizontal emphasis

rings

More horizontal body position than Monday. RTO at top.

3 × 8–12

Ring dips

Triceps, chest

rings

Foot-assisted to start. RTO at top.

3 × 6–10

Dumbbell lateral raises

Side delts — boulder shoulder focus · Scapular plane isolation

dumbbellTUT

Hinge torso forward exactly 10 degrees. Raise dumbbells out in 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 side delt fibers — keep it completely pain-free for the socket. Last set only: mechanical drop set — upon 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.

4 × 12–15

Dumbbell rear delt fly

Rear delts, rhomboids

dumbbellTUT

3 × 12–15

Finisher

Shoulder tap plank

Anti-rotation core

Hips completely frozen — anti-rotation drill, not a standard plank.

2 × 20 taps

Dead hang — FROZEN

Right shoulder impingement — passive hang banned

Frozen until right shoulder impingement clears. Replace with wrist circles and forearm stretches.

2 × max hold

Cardio — separate session

Easy run

Aerobic base — shin/Achilles ramp protocol

Week 1 run 2 of 3 (Mon, Wed, Sat). Conversational pace. Add 4th run week 2. Go to 5× week 3 only if shins and Achilles are clean.

20–30 min

PUSH