Strength Work
Superset A – Legs & Glutes (Accessory to Deadlifts)
A1. Walking Lunges with Dumbbells – 3 × 8 each leg
A2. Romanian Deadlift (Dumbbell) – 3 × 12
Rest: 60–90 sec
Superset B – Chest & Upper Back (Accessory to Bench & Pull-ups)
B1. Dumbbell Press – 3 × 10
B2. One-Arm Dumbbell Row 3 × 12 each side
(staggered stance)
Rest: 60–90 sec
Superset C – Shoulders & Posterior Chain
C1. Lateral Raises – 3 × 15
C2. RIng rows 3 × 12.
Seperset D: Arm farm
D1. BB or DB curls 21’s 3 x 21 (7 each range)
D2. DB overhead tricep extension 3 x 12
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