MON · AUG 10 · 50–60 minutes
Kick off the week by attacking every arm rep with control. Build clean strength first, then finish with enough volume and core work to make the last round count.
2 rounds · Move steadily and keep every position clean
Use smooth circles and gradually open the range without shrugging.
Keep your arms straight and move only through your shoulder blades.
Lower your chest and hips together, then press back to a strong plank.
4 rounds · 90 seconds after both movements
Pull from full extension until your chin clears the bar, then lower under control.
Keep your hands slightly inside shoulder width and your elbows close as you press.
4 rounds · 75 seconds after both movements
Keep your elbows close to your sides and curl without swinging your body.
Lower the dumbbells beside your head and extend while keeping your upper arms still.
3 rounds · 60 seconds after both movements
Keep a neutral grip and control the dumbbells through the full range.
Keep your hands narrow and elbows close while maintaining a straight body position.
3 rounds · 60 seconds after each round
Use a full controlled range without throwing your upper body forward.
Curl your hips off the floor at the top instead of simply moving your legs.
Rotate your shoulder toward the opposite knee while fully extending the other leg.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
