Day 1 of 4 · Heavy press & row
Upper A
~71 min · 7 lifts · leave 1–2 reps in the tank
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- 1Done
Barbell Bench Press
4 × 5–8 · rest 3:00 · kg on the bar, incl. the bar
How to · swap
Shoulder blades pinned, bar to lower chest, feet driving.
Station taken? Smith machine bench.
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Set kg Reps Done - 2Done
Chest-Supported Row
4 × 6–10 · rest 2:30 · kg on the stack
How to · swap
Chest stays on the pad. Pull elbows to hips, pause, lower slow.
Station taken? Barbell row or seated cable row.
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Set kg Reps Done - 3Done
Seated Dumbbell Shoulder Press
3 × 8–12 · rest 2:00 · kg per dumbbell
How to · swap
Bench one notch off vertical. Lower to ear height, press up and slightly in.
Station taken? Machine shoulder press.
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Set kg Reps Done - 4Done
Lat Pulldown
3 × 8–12 · rest 2:00 · kg on the stack
How to · swap
Slightly wider than shoulders. Drive elbows down to your sides, full stretch at top.
Station taken? Assisted pull-up.
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Set kg Reps Done - 5Done
Cable Lateral Raise
3 × 12–20 · rest 1:00 · kg on the stack
How to · swap
Cable from behind, lead with the elbow, stop at shoulder height.
Station taken? Dumbbell lateral raise.
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Set kg Reps Done - 6Done
EZ-Bar Curl
3 × 8–12 · rest 1:30 · kg on the bar, incl. the bar
How to · swap
Elbows pinned, no swing. Squeeze at the top, 2-second lower.
Station taken? Dumbbell curl.
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Set kg Reps Done - 7Done
Overhead Cable Triceps Extension
3 × 10–15 · rest 1:30 · kg on the stack
How to · swap
Face away from the stack, elbows by your ears, deep stretch behind the head.
Station taken? Dumbbell overhead extension.
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Set kg Reps Done