·
"Control your reps like you control your choices — slow, steady, intentional."
🟦 Wednesday — Arms & Core
Main Focus: Shoulders, biceps, triceps, and ab/core control
Upper Body Work:
- Overhead Shoulder Press: 3x6–8
- Lateral Raises: 3x10–12
- Bicep Curls (strict): 3x10–12
- Hammer Curls (controlled): 3x10–12
- Overhead Tricep Extension (bar or cable): 3x10–12
- Dips (weighted or bodyweight): 3x12–15
Optional Forearm Work:
- Wrist Curls (regular + reverse): 3x15–20
Core Work:
- Russian Twists: 2x20–40/side
- Plank Holds: 2x30–60 sec
- Hanging Leg Raises: 2x15–20
Your strength isn’t just how much you can lift — it’s how well you can hold it together. Master your form, master your life.