Arms · Load

Week 3 · SatTarget 51 min
12 exercises · 31 sets ahead

Eat something 2-3 hours before this session — training under-fuelled costs you real strength on every lift. If you didn't and energy is under 5/10 today, cap this session at RPE 6 regardless of the week.

General Warm-up5 min

row or bike

5 min steady · zone2 conversational

Easy, light.

Mobility Primer (light)5 min
Shoulder CARs

1 set, 5 reps each direction.

Video thumbnail: Shoulder CARs

External video — Shoulder CARs by Functional Bodybuilding.

How to do it
Setup
Standing tall, one arm out to your side at shoulder height, the rest of your body still.
Execution
Take at least 8-10 seconds to complete one full circle — count it the first time to calibrate your own pace. Hit two checkpoints every circle: at the top, your arm brushes past your ear; at the bottom, it reaches down and slightly behind your hip. Complete the full circle through both checkpoints, then reverse direction and repeat.
Common error
Turning it into a brisk, loose arm-circle warm-up — if a full circle takes less than 8 seconds, or you can't feel real tension at the ear checkpoint and the behind-the-hip checkpoint specifically, it has become a warm-up swing, not this drill.
Feel
Steady, controlled tension everywhere in the circle, including at both checkpoints — never a swung, momentum-driven arc. Any pinch means shrink the circle until it's gone, even if that means missing a checkpoint.

5/side · rest 0:10

Wrist Circles

8 slow circles each direction, both wrists together.

Wrist Circles~200-400KB demo

8 · rest 0:10

Wrist Flexor/Extensor Stretch

20s palm-down (flexor side), then 20s palm-up (extensor side), both wrists together.

Demonstration of Wrist Flexor/Extensor Stretch, start position

Showing: Kneeling Forearm Stretch — closest verified demo. Shows the free-exercise-db's own 'Kneeling Forearm Stretch' — a kneeling, palms-flat-on-the-floor variant that stretches the same wrist-flexor/forearm group by leaning back through bodyweight rather than standing with the opposite hand pulling the fingers back. It depicts the flexor (palm-down) half only; the extensor (palm-up) half prescribed alongside it isn't shown in this photo pair.

2 × 20 s hold · rest 0:10

Elbow Flexion/Extension Pump-Primer

10 slow reps, no weight — full bend to full extension, both arms together.

How to do it
Setup
Standing tall, arms relaxed at your sides, no weight in hand.
Execution
Bend both elbows to bring your hands up toward your shoulders, then straighten back out to fully extended — full range, both arms together, unhurried. That's one rep.
Common error
Rushing through a small, shallow range to make it look like a warm-up curl set — the point is the full stretch-to-flex range done slowly, waking the joint up, not building a muscular pump.
Feel
A mild, easy pump through the front and back of the upper arm — no strain, no burn. Any pinch at the elbow joint itself means stop and mention it; that is not what this drill should ever feel like.

10 · rest 0:10

Superset 16 min
Superset 1Rope Hammer Curl + Triceps Rope Pushdown

Rope Hammer Curl

Elbows pinned to the sides.

Rope Hammer Curl~200-400KB demo

Triceps Rope Pushdown

Full extension.

Triceps Rope Pushdown~200-400KB demo

Rounds

Superset 26 min
Superset 2Seated Hammer Curl + Seated DB French Press

Seated Hammer Curl

Same grip, seated to remove swing.

Seated Hammer Curl~200-400KB demo

Seated DB French Press

Full stretch behind the head.

Seated DB French Press~200-400KB demo

Rounds

Superset 36 min
Superset 3Standing DB Curl + Seated DB French Press

Standing DB Curl

Strict, no leaning back.

Standing DB Curl~200-400KB demo

Seated DB French Press

Second exposure this week — different curl partner, same triceps movement.

Seated DB French Press~200-400KB demo

Rounds

Optional Finisher5 min
Diamond Push-ups (feet elevated)

Feet elevated. Go to a hard, clean stopping point, not shredded form.

Diamond Push-ups (feet elevated)~200-400KB demo

Showing: Diamond Push Up — closest verified demo. Shows the flat/floor Diamond Push Up. The prescribed version elevates the feet (on a bench/box) for extra load — identical hand position and pushing pattern, so copying the flat version exactly still performs the movement correctly, just at lower intensity than prescribed.

2 × AMRAP (min 20) @ RPE 9 cap · rest 1:00

Mobility Finisher (light)6 min
Wall Pec Stretch

45s each side.

Video thumbnail: Pectoralis (Chest) Stretch

External video — Pectoralis (Chest) Stretch by EmergeOrtho-Triangle Region.

How to do it
Setup
Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
Execution
Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
Common error
Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
Feel
A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. Either shoulder sharpening at all is your signal to stop that side.

45 s/side hold · rest 0:15

Cross-Body Shoulder Stretch

30s each side.

Demonstration of Cross-Body Shoulder Stretch, start position

30 s/side hold · rest 0:15

RPE — lifting sets

Rate of Perceived Exertion — reps in reserve (RIR) is how many more reps you had left.

10
RIR 0
Maximal effort.
Never programmed as a target in this plan.
9
RIR 1
One more rep was there, barely.
8
RIR 2
Two clean reps left in the tank.
7
RIR 3
Three left — working hard, not grinding.
6
RIR 4
Solid work, far from failure.
≤5
RIR 5+
Warm-up / ramp effort.

Tap outside to close

Effort — mobility & primer sets

Effort against your own end range — RIR ("reps in reserve") doesn't apply to a hold or an isometric, so this scale describes how hard the contraction felt instead.

8
Hard end-range contraction — right at the edge, just barely maintained for the prescribed hold.
The peak-week PAILs/RAILs target — held, never exceeded.
6–7
Strong contraction, real effort, comfortably sustained for the hold.
4–5
Moderate — a working ramp, noticeable but not straining.
2–3
Light ramp — could hold this all day.

Tap outside to close

Tempo

What to do: pick a weight that lets you hit the prescribed reps at the prescribed RPE while moving at this tempo, then log what actually happened. That's the whole job — everything below is only for when you want to know why.

Reading the four numbers

3-1-1-0
Eccentric (lowering) · pause at the bottom · concentric (lifting) · pause at the top — each number is seconds. This example, this programme’s Week 1 back squat, is 3s down, 1s paused in the hole, 1s up, no pause at the top.
3-3-X-0
"X" in place of a number means move that phase explosively — as fast as you genuinely can, not on a count. This example, Week 6’s back squat, is 3s down, 3s paused at the bottom, drive up as hard and fast as possible, no pause at the top.

Why this programme prescribes it

It standardises the stimulus. A rep's difficulty depends on how fast it's performed, not only the weight and rep count — the same weight moved faster is an easier rep. Writing the tempo down is what makes “RPE 7” mean the same thing this week and next; without it, RPE stops being comparable week to week.

This is a measurement/programming argument, not a muscle-growth claim on its own.

It removes momentum. A controlled lowering phase and a real pause at the bottom take away the free elastic rebound a rushed rep gets from the muscle and tendon stretching and snapping back (the "stretch-shortening cycle"). Without that assist, the muscle has to start the lift from a dead stop — why a paused rep feels harder at the same weight, and why it’s obvious immediately if a rep gets bounced instead of controlled.

Evidence: solid, well-established muscle physiology (Komi PV, "Stretch-shortening cycle: a powerful model to study normal and fatigued muscle." J Biomech 33(10):1197–1206, 2000) — a mechanical fact, not a hypertrophy-specific finding.

Tendon and connective tissue load differently under a controlled tempo. Tendons adapt to how they're mechanically loaded, and a slower, controlled rep holds real tension in the tissue for longer per rep than a bounced one — relevant here because this programme leans corrective (the shoulder/hip work).

Evidence: real but broader than this exact prescription. Bohm S, Mersmann F, Arampatzis A, "Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults." Sports Med Open 1:7, 2015 (27 studies, 264 participants) found loading INTENSITY was the strongest driver of tendon stiffness gains, with duration a smaller factor — applying that general principle to this programme's tempo choice is this programme's own reasoning, not a trial that tested this exact tempo.

What it does NOT do: make a set better for muscle growth by itself. A slower or paused tempo is not shown to build more muscle than a rep performed under your own, honestly controlled pace.

Evidence: the best current evidence points the other way. Schoenfeld BJ, Ogborn DI, Krieger JW, "Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis." Sports Medicine 45(4):577–585, 2015 found similar hypertrophy across repetition durations from 0.5 to 8 seconds each — and very slow reps (over roughly 10s) came out WORSE, not better.

Tap outside to close

About this set