Training 2: Hypertrophy/ pushing strength & shoulder stability

Exercise Sets/reps.
Week 1

Week 2

Week 3

Week 4
RI Tempo
Close grip bench press 3 x 10 3 x 8 3 x 8 8 - 6 - 6 2' 2-0-2
Push-up variations 9 x 10-15 9 x 10-15 9 x 8-12 9 x 8-12 2' 2-0-2
Triceps pullover extension 3 x 7 - 12 3 x 7 - 12 3 x 7 - 12 3 x 7 - 12 2' 2-0-2
Shoulder combination 3 x 8 3 x 6 3 x 6 3 x 5 2' -
YMCA on incline bench 3 x 8 - 12 3 x 8 - 12 3 x 6 - 10 3 x 6 - 10 1' -
Free choice: shoulder stability/rotator cuff 2 - 3 x 15 2 - 3 x 15 2 - 3 x 12 2 - 3 x 12 1' -