Warm-Up (7–8 min)
Warm-Up (7–8 min)
Cat-Cow + Thoracic Extension on Foam Roller – 5 slow reps
Banded Face Pulls – 2x15 (light activation)
Arms-Only Row (Concept2) – 10 cal
Legs-Only Row (Concept2) – 10 cal
Primary Strength (Heavy)
Chest-Elevated Bent-Over Rows (bench or incline support, heavy dumbbells or bar)
5x5 (progressive load, rest 2 min between sets)
Coach’s Note: Brace the chest on the bench, hinge slightly forward, and pull explosively — control the negative.
Secondary Strength (Pulling Focus)
Superset – 3 rounds:
Weighted Pull-Ups or Max-Effort Bodyweight – 6–10 reps
Dumbbell Seal Row (on flat bench, lighter than primary lift) – 10–12 reps
Biceps Block
Jumbo Set – 4 rounds:
Cable or Banded EZ Curls (heavy) – 8–10 reps
Incline Dumbbell Curls (stretch focus) – 8–10 reps
Hammer Curls – 12 reps
Last round → strip set to failure
Accessory / Stability Work
Ring Archer Rows – 8–10 per side
Turtle Raises (rear delt + traps) – 12–15 reps
Farmer Carry (dumbbells or kettles, heavy) – 3x40m
Finisher (Pump & Grip)
21s Curl Protocol (7 low range, 7 high range, 7 full curls) – 2 rounds, 90 sec rest
(1/3 Up from Bottom, 1/3 Down from Top Full Bottom to Top)