MON · AUG 17 · 50–60 minutes
Own the pause on the bench, hold the hinge on every row, and keep the volume clean all the way through the quick core.
2 rounds · Move steadily through all three movements
Lower your chest and hips together, then press back to a strong plank.
Keep your arms straight and move only through your shoulder blades.
Hang with straight arms while keeping your shoulders slightly engaged.
4 rounds · 90 seconds after both movements
Pause softly on your chest for one second, stay tight, and press without bouncing.
Hold a strong hinge and pull the bar toward your lower ribs without using momentum.
3 rounds · 75 seconds after both movements
Use a moderate incline and control the dumbbells through the full range.
Pull toward your hip while keeping your shoulders and hips square.
3 rounds · 60 seconds after both movements
Keep your body rigid and make every rep clean as fatigue builds.
Lower the dumbbell behind your head under control without arching your back.
2 rounds · 45 seconds after each round
Curl your hips off the floor without swinging.
Brace hard and keep a straight line from shoulders through heels.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
