DAY 14

Sustain the Work

Sustain the endurance workload and keep your pace, range, and control consistent across all four sets.

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

Today’s Plan

Warm-Up — 2 minutes

Working Sets — 4 sets × 15 reps, each hand

Resistance — 60% of your 3RM

Cool Down — 2 minutes

Rest Rule: Rest 40 seconds between working sets.
Safety Note: Keep all 15 reps smooth and controlled. Reduce the resistance if your range of motion shortens or your form begins to break down.
Done for today.
Complete today’s work with control, then continue when you’re ready.