DAY 15

Complete the Endurance Block

Complete the endurance phase with controlled volume and consistent reps before moving into negative training.

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 fatigue causes your range of motion or technique to break down.
Done for today.
Complete today’s work with control, then continue when you’re ready.