Arms · Rebuild+

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

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 121s Biceps Curl + Close-grip Feet-up Bench Press

21s Biceps Curl

External video — Bicep Curl 21s by Theory of Motion Exercise Library.

How to do it

Setup: Standard barbell curl grip, hands shoulder-width, standing tall, elbows pinned to your sides.
Execution: Three phases, back to back, no rest between them, 21 reps total in one set. Phase 1 — 7 reps in the bottom half: from arms fully extended up to elbows bent roughly 90° (forearms parallel to the floor). Phase 2 — 7 reps in the top half: from that 90° point up to full elbow flexion. Phase 3 — 7 reps of the full range, extended to fully flexed, every rep.
Common error: Swinging the torso or leaning back once the biceps fatigue — this happens most in phase 3, which is exactly where strictness matters most, not least. If you need momentum to finish a rep, the set is over.
Feel: A burn that builds through phase 1, spikes in phase 2, and peaks hard in phase 3 — it should hurt more than a normal set of curls. If phase 1 felt harder than phase 3, you lost strict elbow position somewhere in the set.

7 reps bottom half, 7 reps top half, 7 full range — no rest between phases.

Close-grip Feet-up Bench Press

External video — Close Grip Feet Up Bench Press: Demonstration by StrengthLog.

How to do it

Setup: Lie on the bench as normal, hands just inside shoulder width on the bar. Instead of feet on the floor, bring both feet up and plant them flat on the bench itself, knees bent.
Execution: Unrack and lower the bar to the lower chest/sternum, elbows tracking close to the body — brushing your sides, not flaring out — closer than a standard-grip bench press. Press back up. No leg drive is available with feet on the bench, so brace the core hard to stay stable throughout.
Common error: Letting the hips or lower back lift off the bench to compensate for the lost leg drive — keep full-body tension through the core instead. Also watch the elbows creeping wide as the set fatigues, which turns this back into a standard-grip press.
Feel: A triceps-dominant press with noticeably less stability than a floor-footed bench press — expect to use less weight than your normal close-grip bench. If the left shoulder sharpens here, this is not the grip to widen — that would defeat the point of the exercise. Instead, drop to a standard-grip bench for that set, or move straight to the rope pushdown slot instead, and flag it.

Elbows tucked, drives triceps hard.

Rounds

Superset 26 min

Superset 2DB Supinated Curl + Triceps Kickback

DB Supinated Curl

DB Supinated Curl~200-400KB demo

Supinate through the rep.

Triceps Kickback

Triceps Kickback~200-400KB demo

Elbow pinned high, extend fully.

Rounds

Superset 36 min

Superset 3Wide-grip Barbell Curl + Triceps Rope Pushdown

Wide-grip Barbell Curl

Wide-grip Barbell Curl~200-400KB demo

Same as Week 2.

Triceps Rope Pushdown

Triceps Rope Pushdown~200-400KB demo

Full extension.

Rounds

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

30s each side.

30s/side hold · rest 0:15

Optional Cardio Tail (bonus, if capacity allows)7 min

row or bike

7 min steady · zone2 conversational

Add this only if the week is landing well and recovery feels good — a bonus, never a requirement (§A.6, §E.1).

Arms · Rebuild+

row or bike

21s Biceps Curl

Close-grip Feet-up Bench Press

Rounds

DB Supinated Curl

Triceps Kickback

Rounds

Wide-grip Barbell Curl

Triceps Rope Pushdown

Rounds

row or bike

RPE — lifting sets

Effort — mobility & primer sets