Warm-Up Checklist (every session)
- 5 min light cardio (bike/incline walk)
- Band pull-aparts x15, face pulls x15 (shoulder/neck prehab — every session)
- Chin tucks x10, wall slides x10 (counters desk posture)
- Bodyweight squats x10, arm circles x10 each direction
- 2 light warm-up sets on the first main lift
4-Day Upper/Lower Split
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lat pulldown / assisted pull-up | 3 | 10-12 | Full stretch at top |
| Flat/incline DB press | 3 | 10-12 | Controlled, no bounce |
| Seated DB shoulder press | 3 | 10-12 | Moderate — not overhead barbell yet |
| Face pulls | 3 | 15 | Prehab |
| Cable/DB row | 3 | 10-12 | Squeeze shoulder blades |
| Curl + pushdown superset | 2-3 | 12-15 | |
| Plank | 3 | 30-45s |
Progression Rules
- Beat your last session in some way — one more rep, a bit more weight, or one more set
- If you hit the top of the rep range on all sets with good form, add 2.5-5% weight next session
- Deload every 6-8 weeks: one week at ~60% working weights
- Reintroduce overhead barbell pressing only once neck/shoulder has settled and prehab feels easy
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