Push-up
3 × 10–15
Rest 60–90 s
Home
Regression. Hands on the bench if the set falls apart.
Set 1
Set 2
Set 3
Rest 60–90 s
Thu, Dec 31
Day 4 · Volume · usually Thursday
Push B
Joint-friendly pressing volume and shoulder health.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
Dumbbell press
3 × 8–12
Rest 60–90 s
Home
Set 1
Set 2
Set 3
Rest 60–90 s
Lateral raise
3 × 12–15
Rest 45–60 s
Home
Light. Stop before the traps take over.
Set 1
Set 2
Set 3
Rest 45–60 s
Overhead press
3 × 8–12
Rest 60–90 s
Home
Regression. Pike push-ups with less lean if the press bothers the back.
Set 1
Set 2
Set 3
Rest 60–90 s
Triceps
2–3 × 12–15
Rest 45–60 s
Home
Two sets are enough. A third is optional. Dips stay with feet on the floor.
Regression. Kickbacks only if dips pinch.
Set 1
Set 2
Set 3 · optional
Rest 45–60 s
Side plank
2–3 × 20–40s / side
Rest 45–60 s
Home
Top-leg lift only if the hips stay stacked.
Regression. Knee down. No bird dog, no dead bug.
Set 1 · each side
Set 2 · each side
Set 3 · optional · each side
Rest 45–60 s
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.