PRE-FLIGHT WARM UP
Arm Windmills x 20 each direction
Banded Pull Aparts (Supinated + pronated) x 10 each
Band / Dowel T-Rotations x 10
Seated Torso Twists x 10 each direction
Wall Scap CARs x 10 per side, each direction
1 set



WORKOUT A: Press & Triceps Power

USE PRE-FLIGHT WARM UP

BLOCK 1 - Bench Warming
BB Bench Press x 10 (warm up, light weight)
1 set

BLOCK 2 - Bench Dominators
BB Bench Press x 8-10
(Focus on controlled movement and good form. If she's comfortable, consider a very slight increase in weight from her last session.)
Dumbbell Fly (Flat or Incline) x 12-15 (Choose the variation that feels most effective for her chest isolation.)
Rest 60s-90s, 2-3 sets

BLOCK 3 - Overhead & Isolation
Seated Dumbbell Overhead Press x 10-12 (Focus on core stability and a full range of motion.)
Dumbbell Incline Bench Press x 10-12 (Slightly higher incline than before if possible for variation.)
Cable Kickbacks x 12 per side
Rest 60s-90s, 2-3 sets

BLOCK 4 - Cable Crusaders
Cable Crossover (High to Low) x 12-15 (Focus on a strong squeeze in the chest.)
Cable Triceps Pushdown (Rope Attachment) x 12-15 (Experiment with grip width for different triceps activation.)
Single-Arm Cable Triceps Extension (Overhead) x 12-15 per side (Emphasize the stretch and contraction.)
Rest 60s-90s, 2-3 sets



WORKOUT B: Row & Biceps Blitz

USE PRE-FLIGHT WARM UP

BLOCK 1 - Back Builders
Lat Pulldowns (V-Bar or Close-Grip) x 10-12 (Varying the grip will hit the lats differently.)
Seated Cable Rows (Wide Grip Bar) x 10-12 (Focus on pulling with the back muscles, squeezing shoulder blades together.)
Rest 60s-90s, 2-3 sets

BLOCK 2 - Arm Artillery
EZ-Bar Bicep Curls x 8-10 (Great for overall bicep mass and strength.)
DB Hammer Curls x 10-12 (Targets the brachialis and brachioradialis for arm thickness.)
Rest 60s-90s, 2-3 sets

BLOCK 3 - Cable Connectors
Cable Face Pulls (Rope - High Attachment) x 15-20 (Excellent for shoulder health and upper back.)
SA Cable Row (Seated, Neutral Grip) x 10-12 per side (Allows for more targeted back work and addressing imbalances.)
Rest 60s-90s, 2-3 sets

BLOCK 4 - Finishing Finesse
DB / Cable Reverse Fly x 12-15 (Targets the rear deltoids and upper back for improved posture.)
DB Concentration Curls x 10-12 per side (Great for isolating the biceps and feeling the contraction.)
Rest 60s-90s, 2-3 sets