🦍 “Earn the Curl”

    If the back doesn’t work, the arms don’t grow.

WARM-UP (6 minutes — Hip Mobility Priority, Short)
Hip Prep

    Elevated 90/90 Hip Switch – 6 reps

    Standard 90/90 Transitions – 6 / side

Upper Pull Prep

    Scap Pull-Ups or Scap Rows – 6–8

    Light Band or DB Rows – 10

    Light DB Curls – 8

BLOCK 1 — PRIMARY BACK PULL (VERTICAL)

4–5 sets

A. Pull-Ups or Lat Pulldowns

    6–10 reps

    Strict, full stretch at bottom

    Stop 1 rep before form breaks

    Rest: 2 minutes

    Scaling:

    Band-assisted pull-ups

    Slow negatives (5 sec down) if reps drop

BLOCK 2 — HORIZONTAL BACK + BICEPS SUPERSET

4 rounds

B1. Dumbbell Rows (Single Arm)

    10–12 reps / side

    Pull elbow toward hip

    Pause 1 sec at the top

B2. Supinating Dumbbell Curls

    10–12 reps

    Turn pinky up

    Control the lowering

    Rest: 75–90 sec

BLOCK 3 — LAT & ARM VOLUME

3 rounds

C1. Straight-Arm Pulldown or Band Pulldown

    12–15 reps

    Arms nearly straight

    Drive elbows to ribs

C2. Hammer Curls

    10–12 reps

    Neutral grip

    No swinging

    Rest: 60 sec

BLOCK 4 — BICEP FINISHER (NO ESCAPE)

    2–3 rounds

D1. Incline DB Curls or Seated DB Curls

    8–10 reps

    Long stretch

    Slow eccentric 

D2. Curl Iso Hold

    20–30 sec at 50% curl height

    Rest: 60–90 sec

OPTIONAL BACK FINISHER

Choose one:

    Dead Hang from Pull-Up Bar – max time

    or

    Scap Pull-Up Holds – 3 × 20 sec