A focused upper body session built around slow, controlled reps to maximize muscle tension and quality over quantity. Expect to feel every rep — this one's about finishing the month strong and smart.
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Arm Circle
2 sets × 20s, 20s
Pull Apart - Resistance Band
2 sets × 15 reps, 15 reps
Scapular Pull-Up
2 sets × 10 reps, 10 reps
Push-Up - Rings
2 sets × 8 reps, 8 reps
Pull-Up (Archer)
3 sets × 6 reps, 6 reps, 6 reps
Dip - Rings
3 sets × 7 reps, 7 reps, 7 reps
Ring Row
3 sets × 8 reps, 8 reps, 8 reps
Parallel Bar Support Hold
1 set × 20s
Bicep Curl - Resistance Bands
1 set × 10 reps
Face Pull - Rings
1 set × 12 reps
Chest Stretch
1 set × 40s
Lat Stretch
Shoulder Stretch (Cross-Body)
1 set × 35s
Child's Pose
1 set × 45s