This workout serves as day 1 of Strength & Power with Brian but can be used as a standalone any time.

Hey FB Family,

Welcome to Day 1 of my 10-Day Challenge! We are starting the day strong with an upper-body workout focused on strength, power, and control. Today, we will train your chest, back, shoulders, biceps, and triceps. This workout is about getting back to the basics but pushing yourself. We are working through three strength blocks and finishing with a finisher that will light up your arms without overdoing it.

Equipment needed: 

• Dumbbells (Light, Medium, Heavy)
• Mat (Optional)

One thing I want you to think about today is weight choice. If your form looks perfect and your reps feel easy all the way through, you probably went too light. You want to choose a weight that challenges you, especially in those last 8–10 seconds of each interval — but never at the cost of good form. If your form starts falling apart, that's your cue to adjust. Strength comes from control, not rushing.

You will get a good rhythm going through each strength block. Don't feel like you have to start with your heaviest weights, either. You can always build up. Start smart, and if that first round feels solid, feel free to level up for round two. Just make sure your form stays clean.

Each block in today's workout is structured like a superset with a slight twist. You will perform one exercise, take a 15-second rest to adjust weights if needed, and then move into the second exercise. I added this quick break to stay consistent with your form, adjust the load if you need to go heavier or lighter, and get the most out of each movement. The goal is to keep muscle tension while allowing one group to recover slightly as the other works. This helps you build strength more efficiently and also keeps the pace engaging without being overwhelming. Today's supersets have a good mix of different exercises to challenge you, including starting today with Set 1 and the Alternating Dumbbell Press to Full Press to Bent Over Rows.

Training with supersets keeps your effort steady without feeling rushed. It lets you lift with control, move smart between exercises, and challenge your strength without dragging the workout out.

And don't sleep on the finisher! We are wrapping this one with a 4-minute combo that hits both sides of the arms. We have Hammer Curls to challenge your biceps and Overhead Triceps Extensions to even things out. Go for controlled movement and smart effort here. Pick a weight that feels challenging but allows you to keep great form. This part is not about racing but staying steady and finishing strong. Pace yourself and keep your focus locked in.

Real progress comes from training with focus and good form. Every round today is about setting that foundation: smart weight choices and solid reps.

It's Day 1, Team! Let's set the tone for everything that's coming up next. Stay focused on your form, make smart weight choices, and keep moving one rep at a time. We are in this together, and this is just the beginning.

Let's crush today's workout!

-Brian

Workout Structure

Warm-Up – 2 Rounds, 30 Seconds each

• Arm Circles (forward/backward)
• Chest Opener
• Arm Swings
• I, Y, T's
• Hand Walkouts

Superset Blocks: Each block is two sets, 45 seconds on / 15 seconds of rest.

Superset A:

• Alt (2) DB Press to (1) Full Press
• DB Bent Over Row

Superset B:

• DB Curl to Press
• DB Lateral Raise 

Water Break

Superset C:

• Chest Flies
• Rolling Tricep Extensions

Superset D:

• Wide Row
• Reverse Flies

Water Break

Finisher (4 Minutes)

4-Minute AMRAP (As Many Rounds As Possible):

• Hammer Curls 8 reps
• Overhead Triceps Extensions 8 reps

Cooldown – 1 Round 40 Seconds each.

• Cross-Body Shoulder Stretch (L/R)
• Seated Chest and Shoulder Stretch
• Overhead Tricep Stretch (L/R)
• Neck Stretch (L/R)
• Child's Pose