Warm-Up (10 min)
“Strengthen the weak hands, and make firm the feeble knees.” – Isaiah 35:3
- Jump rope or rower – 3 min
- Banded pull-aparts – 2×20
- Arm circles + band dislocates – 30 sec each
- Scapular pull-ups – 2×10
- Dead hangs – 30 seconds
Back (Strength + Thickness)
1. Deadlift – 4 sets x 5 reps
Heavy and clean—this is your power base
2. Bent-Over Barbell Rows – 4 sets x 8 reps
Pull through the elbows, not the hands
3. Lat Pulldowns (or Pull-Ups) – 4 sets x 10–12
Control the negative, full stretch at top
4. Seated Cable Row – 3 sets x 12 reps
Squeeze the shoulder blades every rep
Biceps (Size + Endurance)
5. Barbell Curls – 4 sets x 8 reps
Controlled tempo, no swinging
6. Alternating Dumbbell Curls (Hammer or Supinated) – 3 sets x 10 each arm
7. Preacher or Concentration Curls – 3 sets x 12 reps
Time under tension focused
8. Cable Curls / Burnout Set – 2 sets x 15+ reps
Light weight, max contraction
Cool Down + Spiritual Focus
- Lat stretch against wall
- Cross-body shoulder stretch
- Prayer focus: Philippians 4:13
“I can do all things through Christ who strengthens me.”