Push (Delts)

• Theme: sculpt the shoulders. The mid delt is "the head that needs the most extra love."

🤸 Skill block (~10 min, fresh)

• Planche — tuck / advanced-tuck holds · 4 × 8–15 s
• Pseudo Planche Push-Up — 3 × 6–10

💪 Hypertrophy

• Seated Dumbbell Shoulder Press — 4 × 6–10 · back-supported = best for delt growth
• Barbell Incline Bench Press — 3 × 6–10
• Ring Dip — 3 × 8–12 · chest / triceps
• Dumbbell Lateral Raise — 4 × 12–20 · cross-body for stretch · to failure
• Lying Tricep Extension — 3 × 10–15