Gym Routines - ROUTINE 2 – UPPER BODY PUSH + SHOULDERS

ROUTINE 2 – UPPER BODY PUSH + SHOULDERS

(Aesthetics & Posture)

Required materials:

foam mat
barbell
big-sized dumbbells
medium-sized dumbbells
high parallettes
resistance band

Running compatibility note:

Safest routine before quality runs.
Ideal the day before intervals, tempo, or long runs.

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BLOCK A – Primary strength

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Overhead press (4 × 6–8 reps)

[deltoids, triceps, upper traps, core stabilizers]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: ~27–34 kg total

→ TEMPO / DURATION: 2s up + 1s hold + 3s down (~6 s per rep)

→ REST: 2–3 min

Start with the bar at shoulder height, wrists stacked over elbows, glutes tight and core braced. Press straight up so the bar finishes over mid-foot with biceps by ears, then lower under control without leaning back or flaring ribs.

Press vertically, bar finishes over mid-foot, ribs down.

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BLOCK B – Shoulder hypertrophy & push endurance

Alternating (2 / 3)

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Seated dumbbell lateral raise

Week A: (3 x 15)

Week B: (2 x 15)

[lateral delts, shoulder aesthetics]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: light load, strict control

→ TEMPO: 2s up + 1s hold + 3s down (~6 s/rep)

Sit upright on a bench with feet flat on the floor, dumbbells resting lightly at your sides. Brace the core gently, keep shoulders down and away from the ears, and maintain a tall chest. With a slight bend in the elbows, raise the arms out to the sides until they reach shoulder height (or slightly below if shoulder comfort requires), leading with the elbows. Pause briefly, then lower the dumbbells slowly under control. Avoid swinging, leaning back, or shrugging at any point.

Push-ups (2 × 30)

[chest, triceps, anterior delts, core]

→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE: bodyweight (optional small added load)

→ TEMPO / DURATION: 2s down + 1s pause + 2s up (~5 s per rep)

Start in a strong plank with hands under (or slightly wider than) shoulders, screw hands into the floor to create shoulder stability, then lower with elbows at about 30–45° from your body. Touch chest close to the floor while keeping body rigid, then press up without losing alignment.

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BLOCK C – Arm flexors & horizontal push

Alternating (4 / 5)

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Hammer curls

Week A: (2 x 25)

Week B: (3 x 25)

[brachialis, brachioradialis, biceps (secondary), forearms]

→ LOAD: YES

→ SAFE, EFFECTIVE ZONE: light–moderate load (strict control, no swinging)

→ TEMPO / DURATION: 2s lift + 1s squeeze + 3s lower (~6 s per rep)

Stand tall holding dumbbells with palms facing each other and elbows close to your sides. Curl the weights up by bending the elbows while keeping wrists neutral and shoulders relaxed. Pause briefly near the top, then lower slowly under control without swinging the torso or flaring the elbows outward.

Chest press (2 × 25)

[chest, triceps, front delts]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: moderate load (no max target)

→ TEMPO / DURATION: 2s press + 1s hold + 3s return (~6 s per rep)

Lie on a bench with dumbbells at chest level, shoulder blades gently pulled down and back. Press up and slightly inward until arms are straight (not locked aggressively), then lower with control until elbows are around bench level, keeping wrists stacked and shoulders stable.

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BLOCK D – Arm volume & chest isolation

Alternating (6 / 7)

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Biceps curls

Week A: (3 x 25)

Week B: (2 x 25)

[biceps brachii (short and long head), elbow flexors]

→ LOAD: YES

→ SAFE, EFFECTIVE ZONE: light–moderate load (leave 1–2 reps in reserve)

→ TEMPO / DURATION: 2s curl + 1s squeeze + 3s lower (~6 s per rep)

Stand with dumbbells held at your sides, palms facing forward and elbows tucked close to the body. Curl the weights up by bending the elbows, focusing on lifting with the biceps rather than the shoulders. Squeeze briefly at the top without leaning back, then lower slowly until arms are fully extended under control.

Lying chest fly (2 × 25)

[chest, anterior delts]

→ LOAD: YES; SAFE, EFFECTIVE ZONE: light–moderate load

→ TEMPO / DURATION: 3s open + 1s stretch + 2s close (~6 s per rep)

Lie on a bench with dumbbells above the chest, elbows softly bent and fixed. Open arms in a wide arc until you feel a deep chest stretch (stop before shoulder strain), then bring the weights back up by squeezing the chest, keeping the same elbow angle throughout.

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BLOCK E – Triceps strength & scapular posture

Alternating (8 / 9)

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Parallel bar dips

Week A: (3 x 18)

Week B: (2 x 18)

[triceps, chest, front delts]

→ LOAD: OPTIONAL; SAFE, EFFECTIVE ZONE: bodyweight → optional +5–7 kg

→ TEMPO / DURATION: 2s down + 1s pause + 2s up (~5 s per rep)

Support on parallel bars with shoulders packed down, then lower by bending elbows while keeping chest slightly forward. Descend only as deep as shoulders remain comfortable (avoid collapsing), then press back up to full support without shrugging.

Cross-body band Y-raise (2 × 13/side)

[lower traps, rear delts, rotator cuff]

→ LOAD: NO

→ TEMPO / DURATION: 2s up + 2s hold + 2s down (~6 s per rep)

Anchor the band under one foot, hold with the opposite hand, and keep ribs down. Raise the arm diagonally across into a Y position with thumb slightly turned up, pause with shoulder blade moving up and outward smoothly, then return slowly without shrugging.

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BLOCK F – Core (anti-lateral flexion core)

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Standard side plank

Week A: (2 × 40–45 s/side)

Week B: (1 × 40–45 s/side)

[obliques, quadratus lumborum, deep core]

→ LOAD: NO

→ DURATION: continuous hold

Lie on one side with forearm under shoulder and legs stacked, then lift hips to form a straight line head-to-feet. Keep ribs down, pelvis stacked, and neck neutral; hold steady without letting the top shoulder roll forward or hips sag.

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