BACK & BICEPS

⚡ WU

1' row/ski

10 Arm Circles (fwd/bwd)

10 Band Pull-Aparts

10 Cat-Cow stretches

10 RDL (Light weight)

30s Plank

🏋️ BACK

1️⃣ BB Deadlift - 5×5 (Heavy)

2️⃣ BB Bent-Over Row - 8×4 (Keep it light)

3️⃣ DB Single-Arm Row - 12×3 each side

4️⃣ SUPERSET (15×3)

• DB Reverse Fly

• BB Shrugs

🦾BICEPS

5️⃣ SUPERSET (12×3)

• Reverse grip Pull-Ups

• DB Hammer Curls

🌀 FINISHER

×2

10 Pull-Ups

12 Leg Raises

15 CAL (ski/row)