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
Prescribed: 5 · rest 0:10
Superset 17 min
Superset 121s Biceps Curl + Seated DB French 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 bottom half, 7 top half, 7 full range.
Seated DB French Press
Full stretch behind the head.
Rounds
21s Biceps Curl
Prescribed: 21 @ RPE 8 · rest 0:30
Seated DB French Press
Prescribed: 10-12 @ RPE 8 · rest 1:00-1:30
21s Biceps Curl
Prescribed: 21 @ RPE 8 · rest 0:30
Seated DB French Press
Prescribed: 10-12 @ RPE 8 · rest 1:00-1:30
21s Biceps Curl
Prescribed: 21 @ RPE 8 · rest 0:30
Seated DB French Press
Prescribed: 10-12 @ RPE 8 · rest 1:00-1:30
21s Biceps Curl
Prescribed: 21 @ RPE 8 · rest 0:30
Seated DB French Press
Prescribed: 10-12 @ RPE 8 · rest 1:00-1:30
Superset 27 min
Superset 2Rope Hammer Curl + Triceps Rope Pushdown
Rope Hammer Curl
Elbows pinned.
Triceps Rope Pushdown
Full extension.
Rounds
Rope Hammer Curl
Prescribed: 12 @ RPE 8 · rest 0:30
Triceps Rope Pushdown
Prescribed: 12-17 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Rope Hammer Curl
Prescribed: 12 @ RPE 8 · rest 0:30
Triceps Rope Pushdown
Prescribed: 12-17 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Rope Hammer Curl
Prescribed: 12 @ RPE 8 · rest 0:30
Triceps Rope Pushdown
Prescribed: 12-17 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Rope Hammer Curl
Prescribed: 12 @ RPE 8 · rest 0:30
Triceps Rope Pushdown
Prescribed: 12-17 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Superset 37 min
Superset 3Standing DB Curl + Tricep Dips on Bench
Standing DB Curl
Strict.
Tricep Dips on Bench
Add weight on the hips — this is the peak week, push it.
Rounds
Standing DB Curl
Prescribed: 12-15 @ RPE 8 · rest 0:30
Tricep Dips on Bench
Prescribed: 10-16 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Standing DB Curl
Prescribed: 12-15 @ RPE 8 · rest 0:30
Tricep Dips on Bench
Prescribed: 10-16 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Standing DB Curl
Prescribed: 12-15 @ RPE 8 · rest 0:30
Tricep Dips on Bench
Prescribed: 10-16 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Standing DB Curl
Prescribed: 12-15 @ RPE 8 · rest 0:30
Tricep Dips on Bench
Prescribed: 10-16 @ RPE 8 · tempo 2-0-2-0 · rest 1:00-1:30
Optional Finisher5 min
Diamond Push-ups (feet elevated)
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 — full expression, peak week. Your own Week 3 log hit 20 on this exact finisher — that is the floor, not the ceiling, today.
2 × AMRAP (min 20) @ RPE 9 cap · rest 1:00
Prescribed: AMRAP (min 20) @ RPE 9 cap · rest 1:00
Prescribed: AMRAP (min 20) @ RPE 9 cap · rest 1:00
Mobility Finisher (light)6 min
Wall Pec 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
Prescribed: 45s/side hold · rest 0:15
Cross-Body Shoulder Stretch
30s each side.
30s/side hold · rest 0:15
Prescribed: 30s/side hold · rest 0:15
Optional Cardio Tail (bonus, if capacity allows)7 min
row or bike
7 min steady · zone2 conversational
Held at current frequency — never escalate further this week (§A.6, §E.1).