“Stand Firm, Press Strong”

Warm-Up

Warm-Ups Prep the Body Like Prayer Preps the Mind

A proper warm-up wakes up your nervous system, increases blood flow, and activates the muscles you’re about to use.
Go in cold, and you’re risking injury. Go in ready, and you’re unlocking full potential.

Skipping your warm-up is like stepping into battle without armor.

• Arm circles (front/back): 2×30 sec
• Band pull-aparts: 2×20
• Light dumbbell shoulder press: 2×15

Main Lifts

1. Barbell Overhead Press – 4 sets x 6–8
2. Dumbbell Shoulder Press – 3 sets x 10
3. Lateral Raises – 3 sets x 12–15
4. Rear Delt Flys – 3 sets x 15
5. Front Plate Raises – 3 sets x 12
6. Dumbbell Shrugs – 3 sets x 20

Spiritual Focus

“Put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground.”
— Ephesians 6:13

Cool-Down Sequence (8–10 minutes):

Cool-Downs Prevent Injury & Build Recovery

After you train, your body’s in a high-alert state, tight, taxed, and tense.
A good cool-down lowers your heart rate, reduces soreness, and signals your muscles: “We’re done. Time to heal.”
That recovery window is where growth happens.

A cool-down is the bridge between grinding hard and living well.

1. Wall Chest & Shoulder Stretch

• Place your palm flat against a wall, arm extended straight.
• Slowly turn your body away to stretch the front deltoid and chest.
• 🔁 Hold 30 sec each side

2. Cross-Body Shoulder Stretch

• Pull one arm across your chest and gently apply pressure with the opposite hand.
• Great for rear delts and upper traps.
• 🔁 Hold 30 sec each arm

3. Overhead Triceps & Lat Stretch

• Reach one arm overhead, bend the elbow, and grab it with the other hand.
• Feel the stretch through the triceps, rear delts, and lats.
• 🔁 Hold 30 sec each side

4. Child’s Pose with Shoulder Focus

• Kneel, reach arms forward on the floor, then rest your forehead down.
• Option: Place palms up to increase stretch in the front delts
• 🧘‍♂️ Hold 60 seconds and breathe deeply

5. Doorway Pec Stretch (Optional Finisher)

• Stand in a doorway with arms bent 90°, elbows at shoulder height.
• Lean forward to stretch pecs and front shoulders.
• 🔁 Hold 30 sec

Discipline Is in the Details

Most athletes skip warm-ups and cool-downs because they think it’s not “real work.”
But the best athletes, and the most faithful servants, know greatness lives in what most people overlook.

Start right. Finish right. Respect the process.