1.9.2026 Shoulder Press & Row ( Strength ) Workout
Alternate A1/A2
A1. Strict press, rest 1:30-2:00 before A2
3 x 6 @ 74+%
1 x 6+ @ same weight as last set
A2. Single arm DB row – 3 x 8-12/side @ RPE 7-8 (2 RIR on last set), rest 2:00 before A1
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