3 sets · 10–12 reps
Per arm. Moderate weight — mind-muscle focus. Full stretch at bottom, drive elbow up and back.
3 sets · 10–12 reps
Chest on the pad removes lower-back involvement — all the work stays in the mid-back.
3 sets · 12–15 reps
Rear delts + upper back. Rope to the forehead, elbows high and wide.
3 sets · 12–15 reps
Lat isolation — arms stay locked straight, hinge only at the shoulder.
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.
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
Long head stretch. Superset with Lateral Raises for efficiency.
2 sets · 12–15 reps
Upper arm parallel to the floor and still — extend only at the elbow. Squeeze at full extension.
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.
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.
3 sets · 20 reps
Same bench setup as Thursday but palms DOWN — extend the wrists up against gravity. Wrist extensors, the opposing side to Thursday. Expect to need noticeably lighter DBs than the palms-up version.