TUE · AUG 11 · 60–70 minutes
Build the main press and row with controlled, strong reps, then keep the same quality through the upper-body volume and short core finish.
2 rounds · Move steadily and keep every shoulder position controlled
Lower your chest and hips together, then press back to a strong plank.
Keep your arms straight and move only through your shoulder blades.
Keep your ribs down and slide your arms overhead only as far as you can control.
Hang with straight arms while keeping your shoulders slightly engaged.
5 rounds · 90 seconds after both movements
Lower under control and press strongly while keeping your shoulders set.
Pull the dumbbell toward your hip without rotating your torso.
4 rounds · 75 seconds after both movements
Use a moderate incline and control the dumbbells through the full range.
Use full range and avoid swinging.
3 rounds · 60 seconds after both movements
Keep your body rigid and make every rep clean as fatigue builds.
Raise the dumbbells out to the sides without swinging.
2 rounds · 45 seconds after each round
Brace hard and keep a straight line from shoulders through heels.
Stack your shoulders and hips while keeping your body in one strong line.
Curl your hips off the floor at the top instead of simply moving your legs.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
