Elbow pinned to your side at 90°, rotate the forearm outward against a light dumbbell or band — this is prehab, not training: mild effort only, stop well short of fatigue, never push through pain.
Used in
- Week 1 · Fri — Shoulders · Reconnection
- Week 1 · Sun — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Week 1 · Wed — Chest · Reconnection
- Week 2 · Fri — Shoulders · Groove
- Week 2 · Sun — Chest, Shoulders & Arms — 3-day substitute · Groove
- Week 2 · Wed — Chest · Groove
- Week 3 · Fri — Shoulders · Load
- Week 3 · Sun — Chest, Shoulders & Arms — 3-day substitute · Load
- Week 3 · Wed — Chest · Load
- Week 4 · Fri — Shoulders · Deload
- Week 4 · Sun — Chest, Shoulders & Arms — 3-day substitute · Deload
- Week 4 · Wed — Chest · Deload
- Week 5 · Fri — Shoulders · Rebuild+
- Week 5 · Sun — Chest, Shoulders & Arms — 3-day substitute · Rebuild+
- Week 5 · Wed — Chest · Rebuild+
- Week 6 · Fri — Shoulders · Push
- Week 6 · Sun — Chest, Shoulders & Arms — 3-day substitute · Push
- Week 6 · Tue — Chest · Push
- Week 7 · Fri — Shoulders · Peak
- Week 7 · Sun — Chest, Shoulders & Arms — 3-day substitute · Peak
- Week 7 · Tue — Chest · Peak
- Week 8 · Fri — Shoulders · Deload / Test
- Week 8 · Sun — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Week 8 · Wed — Chest · Deload / Test