3 sets · 10–12 reps
Moderate weight — mind-muscle focus. Full stretch at bottom, drive elbow up and back.
3 sets · 12–15 reps
Rear delts + upper back. Rotate: Face Pulls week A, Straight-Arm Pulldowns week B.
2 sets · 12–15 reps
Lighter than Thursday — pump and mind-muscle. Can superset with Overhead Extensions.
3 sets · 10–12 reps
Second trap hit of the week. Hold 1–2 sec at top, full stretch at bottom.
2 sets · 12–15 reps
Rotate weekly. Superset with Lateral Raises for efficiency.
2 sets · 12–15 reps
Posterior shoulder tie-in. Light weight, squeeze hard at peak.
2 sets · 12–15 reps
Only if arms feel fresh — 1–2 light pump sets. Skip if fatigued.
3 sets · 15–20 reps
Kneeling, rope attachment. Exhale and brace hard on each rep.