<aside> 🧱
Back thickness + biceps, heavy pulls. ~80 min lifting + finisher. Last set of every exercise goes to failure.
</aside>
Warm-up (10 min): 5 min easy cardio, band pull-aparts, 3 ramp-up deadlift sets (empty bar, ~50%, ~75%).
| # | Exercise | Sets × reps | Rest |
|---|---|---|---|
| 1 | Deadlift (or rack pull) | 4 × 4–6 | 3 min |
| 2 | Barbell row (overhand) | 4 × 6–10 | 2 min |
| 3 | Neutral-grip pull-ups | 3 × max | 2 min |
| 4 | Seated cable row (close grip) | 3 × 10–12 | 90 s |
| 5 | 1-arm row (iso-lateral machine or dumbbell) | 3 × 10 each | 60 s |
| 6 | Barbell curl + hammer curl (superset) | 3 × 10 / 12 | 60 s |
| 7 | Incline dumbbell curl | 2 × 12 + drop set | 60 s |
<aside> 🔥
Finisher: Abs circuit B · 15 min rower: 250 m hard / 1 min easy
</aside>