Peloton after lifting — 10–15 min easy ride
Superset A — Upper Chest + Shoulders
A1 + A2
No rest between A1 and A2 · 60 sec after each round
Incline Dumbbell Press
Bench at 45–60°. Full range, slow 2-sec lower. This is the priority.
3 × 10
Lateral Raises
Light weight. Lead with elbows, pause at top, controlled down.
3 × 15
Superset B — Chest + Triceps
B1 + B2
No rest between B1 and B2 · 60 sec after each round
Flat Dumbbell Press
Squeeze chest hard at top. Elbows at ~75°, not flared out.
3 × 10
Overhead Tricep Extension
Curl bar or single DB overhead. Elbows tight, full stretch at bottom.
3 × 12
Finisher — Shoulders
C
90 sec rest between sets
Dumbbell Shoulder Press
Seated or standing. Don't lock out at top — keep tension on delts.
3 × 10
Peloton after lifting — 10–15 min easy ride
Superset A — Back + Biceps
A1 + A2
No rest between A1 and A2 · 60 sec after each round
Pull-ups
Full hang to chin over bar. Add a DB between feet when bodyweight gets easy.
3 × max
Dumbbell Curl
Alternating. Full extension at the bottom — don't cheat the stretch.
3 × 12
Superset B — Back Thickness + Arm Size
B1 + B2
No rest between B1 and B2 · 60 sec after each round
Single-Arm Dumbbell Row
Brace on bench. Go heavy. Pull elbow to hip, not shoulder. Hold 1 sec at top.
3 × 10
Hammer Curls
Neutral grip. Hits brachialis — adds thickness to the arm, not just the peak.
3 × 12
Finisher — Rear Delts
C
90 sec rest between sets
Rear Delt Fly
Hinge forward at hips. Light weight, big arc, squeeze shoulder blades at top.
3 × 15
Peloton after lifting — 10–15 min easy ride
Superset A — Legs + Core
A1 + A2
No rest between A1 and A2 · 60 sec after each round
Front Squat (curl bar)
Bar on shoulders, elbows up. Chest tall, squat to parallel. Start at 90lbs, add plates as you progress.
3 × 10
Hanging Knee Raises
Pull-up bar. Slow and controlled — don't swing. Tuck knees to chest at top.
3 × 12
Superset B — Hamstrings + Core
B1 + B2
No rest between B1 and B2 · 60 sec after each round
Romanian Deadlift
Dumbbells, hinge at hips. Feel the hamstring stretch — don't bend the knees much. Slow lower.
3 × 10
Plank
Squeeze glutes and abs hard. Don't let hips sag. 45 sec weeks 1–3, work up to 60 sec.
3 × 45s
Finisher — Lunges
C
90 sec rest between sets
Reverse Lunges
Step back, not forward — easier on the knees. DBs at sides or goblet style. Keep chest up.
2 × 10/leg