Before you start: open your 21-Day Tracker and use the Workout C page to record your weights and reps.
Workout C finishes the training week.
The goal is to train the full body, complete the week, and prove that you can follow through.
Warm-up
Complete:
- 5 minutes light cardio
- 10 bodyweight squats
- 10 push-ups to a bench or wall
- 10 band rows or light cable rows
- 10 hip hinges
Main workout
1. Goblet Squat or Front Squat
3 sets x 8–10 reps
Choose the option that lets you move well and stay controlled.
Rest 90–120 seconds.
2. Incline Dumbbell Press
3 sets x 8–10 reps
Control the lowering phase. Press with intent.
Rest 90 seconds.
3. Hamstring Curl
3 sets x 10–12 reps
Control each rep. Do not rush.
Rest 60–90 seconds.
4. Cable Row
3 sets x 10–12 reps
Strong pull, controlled return.
Rest 60–90 seconds.
5. Lateral Raise
2 sets x 12–15 reps
Use strict form. Keep the reps smooth.
Rest 45–60 seconds.
Final Rep Finisher
Complete:
3 rounds
- 30 seconds bike, rower, or incline walk hard
- 30 seconds easy
Keep it controlled. Finish strong.
Lock-In question
Before you leave, ask:
Did I finish the week, or did I look for a way out?
Then tick off Workout C in your tracker.
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