A) Prone barbell row with supinated grip - 4x8 reps
- Build up in 2-3 sets, then complete the 4x8 with the same weight.
- Go heavy! (RPE 8-9).
- Rest 2 mins between sets.

B) 3 sets
Bradford press x 10 reps
Dumbbell lateral raise with iso hold x 10 reps total
Wide grip strict pull up x 5+ reps
- Use moderate-heavy weights (RPE 7-8).
- Rest 2-3 mins between sets.

C) 2-3 sets
Single dumbbell banded bicep curl x 12-15 reps
Standing overhead tricep extension x 12-15 reps