ARMS & ABS WORKOUT 💪🏻🔥 This workout circuit targets shoulders, biceps, triceps, and core — all in one powerful session. Perform each exercise back-to-back with no rest between movements. Rest only after completing each full round. Why tall kneeling? By removing your lower body from the equation, you eliminate momentum and force your core to stabilize, making every rep more challenging and effective. The Circuit: ⭕ 4 Rounds 🔁 10 reps each exercise ⏸️ 60 sec rest between rounds 1. Tall Kneelin

POWER & HEAVY WEIGHTS 1. Kneeling jump to max vertical jump - 10 reps Focus on getting off the ground fast. Not necessarily height. 2. Front squat - 2x4x147,5kg 3x4x135kg Focus on keeping elbows forwards and thinking knees out on the way up 3. Dynamic effort bench - 9x3x75kg banded Larsen press (45 seconds between sets). Focus on pushing through the whole movmement even with a light weight. 4. Dynamic effort pullups - 9x3x10kg wide grip (45 seconds between sets). Focus on keeping forearms under