Upper & Lower Pull: Biceps Finisher

1. Hip Hinge with Reach
2. Arm Swings
3. Good Mornings
4. Scapular Pull Backs
5. Reverse Lunge to Hamstring Stretch
6. Bird Dogs

2 rounds

1. Romanian Deadlift
2. Bent Over Row · neutral grip
3. Reverse Lunge · hinge forward
4. Single Arm Row · right, then left
5. Glute Bridge / Feet Elevated Glute Bridge

2 rounds

1. B-Stance RDL · right, then left
2. Bent Over Row · underhand grip
3. Reverse Fly
4. Hip Thrust
5. Dumbbell Pullover

1. Stiff Leg Deadlift to Row
2. Gorilla Rows / Seesaw Row
3. Hamstring Walkouts
4. Rear Delt Row
5. Suitcase Deadlift · alternating
6. Reverse Snow AngelsKeep your arms straight and on the floor through the full arc.

1. Alternating Supinated Curls
2. Hammer Curls / Alternating Hammer Curls
3. Bottom Half Curls
4. Cross Body Curls
5. Iso Hold Curls · 90° hold
6. Slow Tempo Curls · 3s up, 3s downGo lighter than you think.