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 — 5 sets × 5 reps, each hand

Resistance — 70% of your 3RM

Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Keep every rep controlled through the full range. Reduce the resistance if you cannot complete all 5 reps with clean form.
Done for today.
Complete today’s work with control, then continue when you’re ready.