Programme
Strength retention with conditioning finishers and a mild deficit.
Overhead press
4 sets × 8 · 45 kg
Incline bench press
4 sets × 8-10 · 62 kg
Lateral raise
4 sets × 15 · 10 kg
Rope triceps pushdown
3 sets × 15 · 25 kg
Progression rule
Add 2.5 kg or one rep per set each week. If you miss the rep target twice, hold the load for a week before pushing again.