Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep — no swinging on curls and keep a full range of motion on rows and dips

2 x (8x :15on/:15off)

rest 4 minutes

GOALS + GUIDANCE: SPRINT for :15 (pay attention to your rpms), and rest for :15. You’ll do all 8 rounds, rest, then another 8 rounds. Try to be consistent with your rpms each interval.