Day 9 of Transform is an upper body built around isolation. One arm curls while the other holds a static position out to the side, so the working arm gets the load and the resting arm never actually rests.
It opens with a grounding breath and arm circles. From there, three bicep exercises run three rounds at 45 seconds on and 15 seconds off, then three shoulder exercises run three more: goalpost openers, around the worlds, and laterals. It finishes with eight tricep exercises straight through, one time only. Think kickbacks, thread the needles into dips, push-ups, pulses, and a rocking chair to close it out.
Sami Spalter says out loud how much confidence and strength have come back nine days in. 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 triceps
Advanced: 15lb+ pair

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