Strength Block:
Superset A – Lower Body & Glutes (Accessory to Deadlift)
A1. Goblet Squat – 3 × 10
A2. Glute Bridge – 3 × 12
Rest: 60–90 sec
Superset B – Chest & Upper Back (Accessory to Bench & Pullups)
B1. Dumbbell Close Grip Press – 3 × 10
B2. Single-Arm Dumbbell Row – 3 × 12each side
Staggered Stance
Rest: 60–75 sec
Superset C – Shoulders & Arms (Accessory & Stability)
C1. Arnold Press – 3 × 12.
C2. Ring T-rows – 3 × 10
Finisher:
Farmer Carry –3 x 50m
superman hold 3 x 30 sec
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