Tuesday — Upper Body + Neck & Grip

Focus: push, pull, posture

Hold ball at chest, explosively throw straight forward into a wall.

Press bar or dumbbells upward while lying on an inclined bench.

"Lower slow, press smooth."

Pull chest toward bar with band or machine assistance.

"Chest to bar, control down."

Pull cable or band toward face with elbows high.

Slowly nod head forward or backward against light resistance.

Towel looped on bar, grab and squeeze, barely hang. 10-20s, 2-3 rounds.

Rotate handles steadily with controlled tension.

"Squeeze without shrugging."