PRIMARY FOCUS: BUILDING LAT, RHOMBOID, TRAP AND BICEP STRENGTH AND HYPERTROPHY USING PULL FOCUSED DUMBBELL EXERCISES.

WARM UP
UNDERHAND GRIP BENT OVER ROWS: 3 x 10
HAMMER CURL TO SHOULDER PRESS: 3 x 10
NARROW GRIP BENT OVER ROWS: 3 x 10
BICEP CURLS: 3 x 12 (1 rep = 1 curl to each side simultaneously)
RENEGADE ROWS: 3 x 10 (1 rep = 1 row to EACH side)
COOL DOWN

NOTES: Aim for 45-60 seconds of rest between sets. Move slowly, focusing on intentional movement and mind-muscle connection. Exhale on the effort. Relax your shoulders as you move.