Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Scapular Push-Up
Bodyweight
2×10–12 · rest 45s
2.
External Rotation
Band
3×12–15 · rest 45s · single side
Lightest band. Progress by band rank, not load.
3.
Internal Rotation
Band
2×12–15 · rest 45s · single side
Progress by band rank, not load.
4.
Scaption Raise
Dumbbell
3×10–12 · rest 60s
Light. Thumbs up; stop at shoulder height.
5.
Prone Y-T-W
Bodyweight
2×6–8 · rest 45s
6-8 slow reps of each letter, within pain-free range.
6.
Band Pull-Apart
Band
2×15 · rest 45s
Palms up — biases lower traps over upper traps.
7.
Doorway Chest Stretch
Bodyweight
1×30s · rest 15s
8.
Bar Hang
Bodyweight
2×20s · rest 60s
Optional — no direct evidence. Feet assisted; skip if it provokes pain.
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