DAY 11 No Music, Only Beeps | 34 MINUTES Upper Body Pre-Exhaust Supersets

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Day 11 is an upper-body hypertrophy session using pre-exhaust supersets to increase muscle recruitment and time under tension without relying on excessively heavy loads. By fatiguing a target muscle first, the compound movement that follows places greater demand on the intended muscles rather than momentum or assistance from surrounding muscle groups.

This approach is effective for building muscle while staying joint-friendly and controlled.

Workout Structure (34 Minutes Total)
• Warm-Up (3.5 min): Prepares shoulders, elbows, and upper-body movement patterns
• Muscle Development & Strength (26 min): Upper-body pre-exhaust supersets performed twice, followed by a metabolic finisher
• Cool-Down (4 min): Reduces muscle tension and supports recovery

Equipment Needed
• Dumbbells (heavier, moderate, and light)
(I’m using 30 lb, 20 lb, and 10 lb dumbbells)

Workout Format
• 4 Pre-Exhaust Supersets
• Each superset performed 2 rounds
• Minimal rest between paired exercises
• Finish with drop-time supersets to extend fatigue without increasing load

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Superset Breakdown (2x each)
1. Chest Flys
• Chest Press
2. Pullovers
• Single-Arm Rows
3. Skull Crushers
• Neutral Press
4. Rotational W-Curls
• Supinated Rows

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Finisher — Drop-Time Supersets

• 3 rounds: 30s → 25s → 20s
• Push Press
• Bent-Over Rows

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Training Focus

This workout emphasizes:
• Increased muscle fiber recruitment through pre-fatigue
• Greater time under tension for hypertrophy
• Balanced push and pull strength
• Controlled loading that protects joints while still challenging the muscles

Choose loads that allow clean, controlled reps—especially during the pre-exhaust movements—and focus on staying connected to the working muscles rather than pushing speed.

Day 11 continues to build upper-body volume and muscular awareness as you move deeper into the program.

DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.