DAY 7

Build Strength

Begin the strength phase by training at 70% of your 3RM while keeping every rep controlled and consistent.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

Warm-Up
2 minutes

Working Sets
Regular Close — 5 reps × 5 sets
Each hand
Resistance: 70% of your 3RM

Cool Down
2 minutes

Rest: 60s between working sets
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Done for today.
Complete today’s work with control, then continue when you’re ready.
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