# 💀

## Pull

Row (Bent-Over) · Flyes (Reverse) · Shrug · Bicep Curl · Chest-Supported Dumbbell Row · Reverse Curl · Wrist Curl · Wrist Flexion Curl

### Workout

- 3 × 8-12 Row (Bent-Over) - Dumbbell
- 3 × 8-12 Pullover (Bent-Arm) - Dumbbell
- 3 × 8-12 Flyes (Reverse) - Dumbbell
- 3 × 30-40 Shrug - Dumbbell
- 3 × 25-30 Bicep Curl - Dumbbell
- 3 × 8-12 Reverse Curl - Dumbbell
- 3 × 8-12 Wrist Curl - Cable
- 3 × 8-12 Wrist Flexion Curl - Resistance Band


## Legs

Squat (Goblet) · Lunge · Deadlift (Single-Leg) · Calf Raise

### Workout

- 3 × 8-25 Squat (Goblet) - Dumbbell
- 3 × 8-15 Split Squat (Bulgarian)
- 3 × 8-12 Deadlift (Single-Leg) - Kettlebell
- 3 × 8-12 Lunge - Dumbbell
- 3 × 12-20 Calf Raise - Dumbbell


## 25-min Core & Conditioning (Copy)

You'll torch your core from every angle — anti-rotation, anti-extension, and dynamic conditioning bursts that build real strength and body control. Show up and feel the difference.

### Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog
- 1 × 8 Dead Bug

### Main

- **Superset · 3 rounds**
  - 30s Plank (Shoulder Tap)
  - 30s Hollow Body Hold
  - 15-20 Crunch (Reverse)
  - 20 Russian Twist

### Holds

- 1 × 45s Side Plank
- 1 × 45s Side Plank
- 1 × 45s Plank
- 1 × 45s Superman


## Push

Bench Press · Dumbbell Fly (Incline) · Press (Arnold) · Triceps Press (Seated)

### Workout

- 3 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Press (Arnold) - Dumbbell
- 3 × 8-12 Dumbbell Fly (Incline) - Dumbbell
- 3 × 8-12 Triceps Press (Seated) - Dumbbell
- 3 × 10-15 Lateral Raise - Dumbbell