Row
3 × 10–15 / side
Rest 60–90 s
Home
Regression. Chest-supported row.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 60–90 s
Fri, Oct 9
Day 5 · Volume · usually Friday
Pull B
Higher-rep pulling and upper-back volume.
Warm up with 3–5 min of easy skipping rope, then a few light reps of the first pattern.
Second row
3 × 8–12
Rest 60–90 s
Home or gym
Set 1
Set 2
Set 3
Rest 60–90 s
Rear delts
3 × 12–15
Rest 45–60 s
Home
Regression. Chest-supported reverse fly, lighter dumbbells.
Set 1
Set 2
Set 3
Rest 45–60 s
Curl and hammer curl
2–3 × 10–15
Rest 45–60 s
Home
2–3 sets of 10–15 total. Split the reps, or alternate variations each set.
Set 1
Set 2
Set 3 · optional
Rest 45–60 s
Suitcase hold
3 × 20–40s / side
Rest 45–60 s
Home
Stand tall and braced. No leaning.
Regression. Lighter dumbbell or a shorter hold.
Set 1 · each side
Set 2 · each side
Set 3 · each side
Rest 45–60 s
Optional conditioning: 5–10 min of easy skipping rope if you still feel fresh. Skip it when joints or fatigue are up.