DAY 1 — ARM & SHOULDER STRENGTH

Bicep Curl

• 3 Sets
• 8–12 Reps
• Control the weight and focus on full contraction
• Last set should be heavy and pushed close to failure

Standing Overhead Press

• 2 Sets
• 10–12 Reps
• Focus on explosive pressing power and shoulder stability
• Increase weight on the final set if possible

Single Arm Dumbbell Clean & Press

• 2 Sets
• 8–12 Reps
• Build full-body power, coordination, and athletic movement
• Explode from the ground and press overhead with control

This is not machine-based gym training.

These movements are designed to build real-world strength, explosive power, and athletic conditioning that carries over into sports and everyday life.

DAY 2 — LEG STRENGTH & POWER