Build Block:
A1: Incline Dumbbell Press
4 sets x 10-12 reps (Tempo: 30X1)
A2: Single-Arm Dumbbell Row
4 sets x 10-12 reps/arm (Tempo: 20X1)
Rest 60 seconds between rounds.
B1: Seated Arnold Press
3 sets x 8-10 reps (Tempo: 3010)
B2: Dumbbell Lateral Raise
3 sets x 12-15 reps
Rest 60 seconds between rounds.
Burn Block:
Row-Bike-Bodyweight Alternating Intervals
20-30 Minutes (Alternate Movements):
3 minutes: Row (Zone 2)
2 minutes: Bike (easy pace)
2 minutes: Air Squats (slow, controlled)
Continue alternating for 20-30 minutes.
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