THU · AUG 20 · 50–60 minutes
Own every chin-up and close-grip press, keep the elbows quiet through the direct arm work, and finish the volume without trading control for speed.
2 rounds · 60 seconds after each round
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
Pull through the full range and lower under control without swinging.
Keep your hands slightly inside shoulder width and your elbows close as you press.
4 rounds · 75 seconds after both movements
Keep your elbows still 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, keep your elbows quiet, and lower under control.
Keep your hands narrow and elbows close while maintaining a straight body position.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
