20.1.2026 Shoulder press & pull-ups Workout
Alternate B1/B2
B1. Strict press, rest 2:00 before B2
3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*
B2. Strict pull up, rest 2:00 before B1
3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*
Flow. 1 strict press @ 88-96%, rest 0:20-30, 6 strict press @ 76+%, rest 2:00, 1 strict pull up @ 88-96%, rest 0:20-30, 6 strict pull up @ 76+%, rest 2:00, etc until 3 sets of each complete
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