# Arms & Neck Burner

Sculpt strong arms and a resilient neck with this focused calisthenics session. Expect a satisfying pump using rings, bars, and your own bodyweight!

## Warm-Up

- 2 × 20s Arm Circle _(Clockwise then counterclockwise)_
- 2 × 20s Neck Roll _(Slow and controlled)_
- 2 × 10 Shoulder Roll _(Forward then backward)_
- 1 × 30s Wrist Circle _(Clockwise then counterclockwise)_

## Neck Strength

- 3 × 20s Neck Exercise (Front/Back) - Isometric _(Press forehead into palm, resist movement)_
- 3 × 20s Neck Exercise (Side) - Isometric _(Each side)_
- 3 × 20s Neck Exercise (Front/Back) - Isometric _(Press back of head into clasped hands)_

## Arms — Biceps & Back

- 4 × 6 Chin-Up _(Supinated grip, squeeze at top)_
- 3 × 10 Ring Curl - Rings _(Keep elbows fixed at sides)_

## Arms — Triceps

- 4 × 8 Dip (Parallel Bar) _(Stay upright to target triceps)_
- 3 × 10 Ring Tricep Extension - Rings _(Lower rings to forehead level)_

## Arm Superset Finisher

- **Superset · 3 rounds**
  - 12 Push-Up (Close-Grip) - Dumbbell _(Elbows tucked close)_
  - 10 Ring Row - Gymnastic Rings _(Underhand grip)_

## Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 30s Triceps Stretch (Overhead) - Partner Assisted _(Each arm)_
- 1 × 30s Neck Stretch (Lateral) _(Each side, breathe deeply)_
- 1 × 40s Chest Opener Stretch _(Clasp hands behind back, open chest)_