Wednesday · ~55 min

PUSH

Shoulders · Chest · Triceps

Warm-up
Jump Rope
Full body activation
3–5 min
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 — extra volume day
dumbbellTUT
Lead with elbow, not hand.
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