Biceps, Triceps & Core Control

A-Block: Ground Zero Activation A1. Turkish Get-Up 3x3 each arm = Full-body firestarter. Core tight, shoulder stacked. A2. Cat/Cow 3x10 = Mobilize the spine. Breathe through each rep. B-Block: Arm Stretch & Squeeze B1. Preacher Curl Machine 4x15, 12, 10 = Lock the upper arm. Slow the eccentric. B2. Overhead Rope Extension 4x15, 12, 12, 10 + 10 = Stretch the triceps till they tremble. Finish with a drop. 30s rest. C-Block: Curl Combat Circuit C1. Zottman Curls 4x12 = Curl up strong, lower like you mean it. C2. Across-the-Chest Curls 4xF = Squeeze across midline. Short head finish. C3. Dumbbell Skull Crushers 4x15, 15, 12, 12 = Elbows locked, no flare. 30s rest. D-Block: Elbow Lock + Pump D1. Lap Curl 3x10 = Shoulder-low, pinky-up finish. D2. EZ Bar Skull Crushers 3x10 = Bend the bar. Pure lengthening tension. 60s rest. E-Block: Bodyweight Burnout E1. Assisted Chin-Ups 4xF = Supinated grip. Biceps earn it. E2. Assisted Dips 4xF = Lockout with pride. Stretch the triceps, finish strong. 60s rest.