Pull B

The Anvil

Heavy compounds. Own the load.

1. 01

   Conventional Deadlift

   3 × 4–6 · rest 3:00 · Back · Glutes · Hams

   Wedge in. Push the floor. Lock hips and knees together. No bounce reps.

2. 02

   Chest-Supported Row

   4 × 8–10 · rest 1:30 · Back

   Chest glued to the pad. Row to the hip. Zero momentum.

3. 03

   Neutral-Grip Pulldown

   3 × 8–12 · rest 1:30 · Back · Biceps

   Pull the handles to the upper chest. Control the stretch.

The Fire

Volume that grows the muscle.

1. 01

   Single-Arm Dumbbell Row

   3 × 8–10 · rest 1:15 · Back

   Wide stance. Row the bell to the hip pocket. Each arm is one set pair — log the working weight.

2. 02

   Rear Delt Fly

   3 × 12–15 · rest 1:00 · Rear delts

   Soft elbows, pinkies slightly up. Tiny weight, brutal tension.

3. 03

   Incline Dumbbell Curl

   3 × 8–12 · rest 1:15 · Biceps

   Bench at 45°. Arms hang. Curl without rolling the shoulder forward.

4. 04

   Cable Curl

   3 × 12–15 · rest 1:00 · Biceps

   Standing straight. Constant tension. Finish with a squeeze.