Alternate arms every rep, neutral grip, elbow pinned to your side — no swing.
Used in
- Week 1 · Sat — Chest, Shoulders & Arms — 3-day substitute · Reconnection
- Week 1 · Sun — Arms · Reconnection
- Week 4 · Sat — Chest, Shoulders & Arms — 3-day substitute · Deload
- Week 4 · Sun — Arms · Deload
- Week 6 · Sun — Arms · Push
- Week 8 · Sat — Chest, Shoulders & Arms — 3-day substitute · Deload / Test
- Week 8 · Sun — Arms · Deload / Test