Upper Posterior B

You trained on Thursday, so the point is to wake everything up, check the knee, and get into the first press without stiffness.

• Start with 4 to 5 minutes easy bike or treadmill walk.
• Then do 1 round of 8 glute bridges, 8 dead bugs per side, and 10 band pull-aparts or shoulder circles.
• Before the first press and first row, do 2 gradual warm-up sets.

This keeps one proven upper-body anchor in place without forcing another max-effort pressing jump less than 24 hours later.

• Keep 1 to 2 clean reps in reserve on every set.
• If the first work set feels heavy from yesterday, repeat 14 kg and make the reps cleaner.

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Same slot, different setup.

Close-Grip Dumbbell Press

dumbbell · strength

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Sets

3

Reps

8

Rest

90s

Load

moderate

Use this if the regular neutral-grip bench setup is taken.

You tolerate this well, it reinforces the stable backbone, and it adds posterior work without asking more from the knee.

• 10 reps on the left plus 10 reps on the right counts as 1 full set.
• Start with the weaker side and match that quality on the stronger side.
• Keep the torso quiet and avoid turning this into a body-English row.

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Same slot, different setup.

Dumbbell Incline Row

dumbbell · strength

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Sets

4

Reps

10

Rest

75s

Load

moderate

Use this if you want the same pull pattern with less lower-back involvement.

Adds upper-back and lat volume so the day feels meaningfully upper/posterior without needing another heavy lower-body pattern.

• Let the shoulder blades move at the top, then pull elbows down toward the ribs.
• Stay just shy of swinging the torso back to finish reps.

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Same slot, different setup.

Bent Over Two-Dumbbell Row With Palms In

dumbbell · strength

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Sets

3

Reps

10

Rest

75s

Load

moderate

Use this if the pulldown area is busy and your lower back feels fine.

Keeps a posterior-chain touchpoint in the week while staying lower-cost than repeating leg press or a heavier hinge right after Thursday.

• Keep hips high and make the reps smooth rather than fast.
• If the hamstrings cramp, shorten the range and reset between reps.

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Same slot, different setup.

Butt Lift (Bridge)

body only · strength

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Sets

3

Reps

12

Rest

60s

Load

bodyweight with a 1-second pause

Use this if you cannot get an exercise ball.

This gives you trunk work without much recovery cost and helps keep the plan familiar enough to execute fast on a weekday.

• Brace before each press-out and keep the ribs down.
• If you want a lighter day, reduce load and make each rep cleaner.

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Same slot, different setup.

Dead Bug

body only · strength

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Sets

3

Reps

10

Rest

45s

Load

bodyweight, slow tempo

Use this if the cable station is busy or you want less setup friction.

The profile now says the finisher should stay simpler and more finishable, so tomorrow closes with steady work instead of another fatigue test.

• Stay at a pace where you could still speak in short sentences.
• If legs feel flat from today, cut it to 6 minutes and still count the session as complete.

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Same slot, different setup.

Recumbent Bike Intervals

machine · cardio

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Sets

4

Time

30s

Rest

60s

Load

moderately hard, recoverable

Use this only if you feel unexpectedly fresh and want a slightly sharper close.