Pull
Drive elbows down and back rather than yanking with the hands.
Tuesday
Pull + Fat Burn
Build back and arm strength, then finish with HIIT intervals to push conditioning and calorie burn.
Workout
Pull with a full range of motion and save enough energy for the interval finisher.
Lat Pulldown4 x 10
Seated Row4 x 12
Dumbbell Curl3 x 12
Hammer Curl3 x 12
Face Pull3 x 15
HIIT cardio30 sec sprint + 90 sec slow x 10
Focus Notes
Prioritize back control before speed. The cardio should feel sharp, not sloppy.
Arms
Keep curls strict and avoid swinging the weight to finish reps.
HIIT
Use the slow pace to recover properly so every sprint has intent.