Day 8 is a pull day from top to bottom. Four intervals of 15 seconds - alternating bicep curls, upright rows, alternating bicep curls again, bent over rows - at 3, 5 or 7 sets by level, one minute of rest between sets. Every exercise here drags the dumbbells toward you from a different angle; nothing gets pushed away all day.
The curls are the returning anchor, appearing twice per set with a different row after each visit. Upright rows pull the dumbbells up the front of your body to chest height, working the shoulders and traps; bent over rows hinge you forward and pull the weight to your ribs, hitting the lats and mid-back. Between the two rows and the double dose of curls, the session builds the pulling musculature that mirrors all the punching and pressing of the earlier days - the balance sheet of a well-designed week.
Alternate the curls cleanly - one dumbbell rising as the other lowers, elbows pinned to your sides. Lead the upright rows with your elbows and keep the dumbbells close to your body on the way up. For the bent over rows, hinge to a flat back, let the arms hang, then row both dumbbells to your lower ribs and squeeze the shoulder blades together before lowering.
Four pulls, zero pushes - consider this the answer to every punch you have thrown so far.
Make it Harder: Hold the top of every bent over row for a full second squeeze before lowering.
Make it Easier: Perform the bent over rows one arm at a time with your free hand braced on your thigh for support.
