Day 4 of Transform returns to the upper body, the day both Samis look forward to most, and it lands right when the legs are asking for a break.
It opens with a grounding breath and a warm-up for the neck, shoulders, and spine. From there, two circuits at 45 seconds on and 15 seconds off, three rounds each. Biceps with the heavier pair first, then shoulders with the lighter pair, and every round capped with a 30 second burner. It finishes with a Pilates style sculpt, five bodyweight exercises at 30 seconds each, one time through, taking the triceps, shoulders, and back to the end.
Sami Spalter shows up sore from the week and calls being sore a gift. Sami Clarke coaches her through and shows the modification and the uplevel side by side.

Equipment: Dumbbells
Beginner: 5lb pair
Intermediate: 10lb pair, 5lb pair for shoulders and burners
Advanced: 15lb+ pair

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