06/01/2026
A- Cuffed Cable Lateral Raise
2x 8-10, 1x 12-15
Focus: 1s squeeze in the shortened position
Set cable at knee height. Drive out, not up. Full control.
B- incline PL loaded machine press
1x 6-10, 1x 10-15
Focus: 1s pause in lengthened position
C- Lying Machine Chest Press
1x 6-10, 1x 10-15
Focus: 1s pause in the stretched range
D - Seated D-Handle Sternal Cable Fly
3x 8-12
Focus: 1s squeeze in the shortened position
E-standing Lateral Raise machine
2x 10-12, 1x 12-15
Focus: 1s squeeze at the top
No swinging. Lead with elbows, stop just below shoulder height.
F- Cable Triceps extension
2x 8-12, 1x 12-15
Focus: 1s squeeze in the shortened position
G-dips machine
3x8-12
Focus: 1s squeeze in the shortened position
H- Cable Rear Delt Fly
2x 8-12, 1x 12-15
Focus: 1s squeeze in the shortened position
I- Slight Decline Ab Crunch
3x 8-10
Focus: 1s squeeze in the shortened position
Exhale hard. Keep abs tight the whole rep. Add weight only if needed.
Rest: 120-180s
Effort: 0 RIR = Max output
