Arms · Load

0 of 9 exercises
Week 3 · SunTarget 51 min

Eat something 2-3 hours before this session — training under-fuelled costs 10-15% on every lift (§G). 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
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, especially in the left shoulder, means shrink the circle until it's gone, even if that means missing a checkpoint.

1 set, 5 reps each direction. (txr1 also prescribes a wrist/elbow prep here — no catalogue id exists for it yet, see txb1.md.)

5 · rest 0:10

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

Rope Hammer Curl

Rope Hammer Curl~200-400KB demo

Elbows pinned to the sides.

Triceps Rope Pushdown

Triceps Rope Pushdown~200-400KB demo

Full extension.

Rounds

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

Seated Hammer Curl

Seated Hammer Curl~200-400KB demo

Same grip, seated to remove swing.

Seated DB French Press

Seated DB French Press~200-400KB demo

Full stretch behind the head.

Rounds

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

Standing DB Curl

Standing DB Curl~200-400KB demo

Strict, no leaning back.

Seated DB French Press

Seated DB French Press~200-400KB demo

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

Rounds

Optional Finisher5 min
Diamond Push-ups (feet elevated)
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.

Feet elevated — matches your own historical Week 3 finisher exactly. Go to a hard, clean stopping point, not shredded form.

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

Mobility Finisher (light)6 min
Wall Pec Stretch
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. The left shoulder sharpening at all is your signal to stop that side.

45s each side.

45s/side hold · rest 0:15

Cross-Body Shoulder Stretch
Demonstration of Cross-Body Shoulder Stretch, start position

30s each side.

30s/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.

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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