Overhead Again Upper A — Press Rebuild & Rotate
Horizontal-press day for a cranky-but-stable shoulder. Band pull-apart and external rotation open the session, neutral-grip pressing runs at the week's stated range step, and pulling outnumbers pressing better than two to one.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Band Pull Apart Arms straight, band at chest height, pull to the chest and hold a second with the shoulder blades set down and back. Light band, no shrugging. Opens the session — this is scapular control, not a burn-out. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 02 | External Rotation with Band Elbow pinned to the ribs, forearm rotating outward only as far as it goes without the shoulder sliding forward. Both sides. If a cable station is available, External Rotation with Cable is the same movement with smoother tension — match the band's 12-15 rep RPE 7. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 03 | Dumbbell Bench Press with Neutral Grip Palms facing each other, elbows tracking close to the ribs. Descend only to this week's stated bottom position and no further, even if it feels easy — range is the progression here, load is fixed within the phase. Shoulder blades stay pinned to the bench throughout. 1 warm-up set first 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Bent Over Two-Dumbbell Row Torso near parallel, back flat, elbows driving back to the hips. Full hypertrophy prescription from week one — this is the day's heaviest work and it is not range-limited. Seated Cable Rows substitute one-for-one at matched reps if a row station is available. 1 warm-up set first 4 × 10 · rest 1:45 | 4 | 10 | 1:45 |
| 05 | One-Arm Dumbbell Row Hand and knee braced on the bench, flat back, pull the elbow to the hip pocket rather than out wide. Let the shoulder blade travel — a small reach at the bottom and a hard squeeze at the top is the point. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 06 | Middle Back Shrug Face-down on an incline bench, arms hanging, squeeze the shoulder blades together and down for a full second with no elbow bend. Light dumbbells — this is the lower-trap slot and it appears in every upper session. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 07 | Internal Rotation with Band Same elbow-pinned position as the external rotation, rotating inward across the body. Balances the rotation work so one direction does not run away from the other. Both sides, light tension. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is deliberate: pull-aparts and external rotation prime scapular control before anything loads the shoulder, so treat them as work — full sets, honest RPE. Press only to the range step named this week and end the set the moment the path drifts or the shoulder shrugs upward. Substitutions with load cues. No cable station: External Rotation with Band replaces the cable version at a tension making 12-15 reps an RPE 7. No incline bench: run the Middle Back Shrug standing, bent at the hips, at half the load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Overhead Again Upper A — Press Rebuild & Rotate template?
Order is deliberate: pull-aparts and external rotation prime scapular control before anything loads the shoulder, so treat them as work — full sets, honest RPE. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Overhead Again Upper A — Press Rebuild & Rotate, and how long does it take?
Overhead Again Upper A — Press Rebuild & Rotate runs 7 movements and about 21 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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