Current Workout Plan

Tuesday: Upper Body A (Heavy "Armor" Focus)

Order	Exercise	Sets	Reps	RPE	Notes for "Plate Armor"
1	Incline Dumbbell Press	3	8-10	8-9	The Priority. Bench at 15-30°. Elbows tucked 45°. Do not flare.
2	Weighted Dips	3	8-10	8-9	Torso leaned forward 45°. Go until bicep touches forearm if shoulders allow.
3	Kelso Shrugs (Chest Supported)	3	10-12	8	Lie face down on incline bench. Shrug up and back. Hits the "Yoke."
4	Lat Pulldowns (Wide Grip)	3	10-12	8	Builds the V-taper width.
5	Lateral Raises (DB or Cable)	3	12-15	9	Keep the "cap" on your shoulders.
6	Tricep Overhead Extension	2	12-15	9	Long head of tricep (makes arm look big from side).

Wednesday: Legs & Core (Athletic Base)

Order	Exercise	Sets	Reps	RPE	Notes
1	Back Squat (or Leg Press)	3	6-8	8	Heavy compound. If squatting interferes with tumbling, use Leg Press.
2	Romanian Deadlift (RDL)	3	8-10	8	Hamstrings & Glutes. Crucial for snowboarding stability.
3	Leg Extensions	2	12-15	9	Quad isolation. Protects the knees for tricking.
4	Calf Raises (Standing)	3	10-15	9	Don't skip these.
5	Hanging Leg Raises	3	Failure	10	Compression strength for tumbling flips.

Thursday: Upper Body B (Volume & Squeeze)

Goal: Pump blood into the upper chest and fill out the arms. Less joint stress than Tuesday.

Order	Exercise	Sets	Reps	RPE	Notes for "Plate Armor"
1	Low-to-High Cable Flys	3	12-15	9	Upper Chest Isolation. Squeeze at the top for 1 full second.
2	Machine Chest Press (or Flat DB)	3	10-12	8	Safe volume. Focus on the stretch.
3	Chest-Supported Row (Elbows in)	3	10-12	8	Thickness for the back.
4	Face Pulls / Reverse Fly / Dumbbell Reverse Fly	3	15-20	8	Crucial for shoulder health since you press 2x/week.
5	Hammer Curls	3	8-10	9	Width for biceps/forearms.
6	Regular Bicep Curls	2	10-12	9	Standard curl for peak.