Build Block:
superset A – Quad + Delts
Purpose: Extend squat & push press stimulus
A1: DB Bulgarian Split Squat – 8–10 reps/leg
Tempo: 31X1 (3 sec down, 1 sec pause, explode up, 1 sec at top)
A2: Seated DB Arnold Press – 10–12 reps
Tempo: 2111 (control rotation + focus on delt sweep)
3 rounds, rest :90 in between.
🔹 Superset B – Hamstring + Lats
Purpose: Balance posterior chain and continue vertical pull stimulus
B1: DB/Stiff-Leg RDL – 10–12 reps
Tempo: 3121 (deep stretch, slow return)
B2: Incline Prone DB Row (or Bench Seal Row) – 12–15 reps
Tempo: 2020, squeeze shoulder blades
3 rounds, rest :90 in between.
🔹 Superset C – Core + Shoulders
Purpose: Torch the midline, reinforce shoulder stability
C1: Weighted Front-Rack Carry – 50 ft
(2 KB/DB at shoulder; upright posture)
3 rounds, rest :90 in between.
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