13.1.2026 Shoulder Press & Pull-Ups Workout
Alternate B1/B2
B1. Strict press, rest 2:00 before B2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR(
– Rest 0:20-0:30 –
6 @ 74+%1RM*
B2. Strict pull up, rest 2:00 before B1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR(
– Rest 0:20-0:30 –
6 @ 74+%1RM*
Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete
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