BACK & BICEPS

⚡WU

1’ ski/row

10 Arm Circles (fwd/bwd)

10 Banded Pull-Aparts

10 Thoracic rotations (each side)

10 Bodyweight Good Mornings

10 Pull-Ups

🏋️ BACK

1️⃣ BB Deadlifts - 8,6,5,5,5 (progressive overload)

2️⃣ BB Bent-Over Row(UH) - 10×4

3️⃣ DB Single-Arm Row - 12×3

4️⃣ SUPERSET

• DB shrugs - 12×3

• Pull-Ups - 15×3

💪 BICEPS

6️⃣ DB Concentration curls 12x3

7️⃣ DB Hammer curls 12×3

🔥 FINISHER

×3

(7-7-7)

KB Split Stance rotational row

KB Swing high row

KB bicep curl