23/08/2026
A1) 2 working sets of Dumbbell chest press until failure (pelvic & thoracic compression)
A2) 2 working sets of Chest supported dumbbell row until failure (neutral pelvis)
B1) Weighted chin ups + dropset until failure, 2 working sets (neutral pelvis, pelvic & thoracic compression)
B2) Wrist cuffed cable triceps extension with TRX attachment, 2 working sets until failure (full stack).
C1) 35kg dumbbell pull-over, 2 working sets until failure (neutral pelvis, ribs closed)
C2) Hammer curls into supinated curls, remaining pelvis and ribcage stacked, 2 working sets until failure (initiating humeral internal and external rotations).
D1) Bodyweight dips, remaining pelvic & thoracic compression, meaning - pelvis & ribcage stacked, 1-2 sets until failure.
