This program is designed for individuals post-shoulder rehab or anyone looking to safely strengthen and stabilize the shoulders. It combines pressing, horizontal pushing, pulling, shoulder isolation, arm accessories, and carries to improve strength, endurance, and functional control. Key Points: • 3 workouts per week (Day 1: Press & Pull, Day 2: Stability, Day 3: Volume) • 2–3 sets per exercise, 8–15 reps depending on the week • Exercises can be completed with dumbbells or resistance bands if weights are unavailable • Focus on controlled movement, proper scapular mechanics, and core engagement Choosing the Right Weight: • Select a weight or resistance band that allows you to complete all reps with good form, but still feels challenging by the last 2–3 reps of each set. • If the last reps feel too easy, increase the weight slightly next session. • If you cannot maintain proper form or experience pain, reduce the weight or use a resistance band. • The goal is progressive overload while keeping the shoulder safe and controlled.