DAY 1 - DELTS / TRAPS / TRICEPS / ABS
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Seated Dumbbell Shoulder Press – 1x6–8 (1 warm-up)
- Setup: Sit upright with lower back supported, DBs at shoulder level, elbows
slightly forward.
- Execution: Press DBs upward in a slight arc without locking out fully. Lower
under control.
- Cues: Keep tension on delts. Don’t flare elbows or lock out.
Cable Lateral Raise (One Arm) – 1x8–10
- Setup: Attach D-handle to low pulley. Stand sideways, slight lean away.
- Execution: Raise cable out to side with slight elbow bend, stop at shoulder
height.
- Cues: Lead with elbow. Don’t swing. Hold peak for 1 sec.
Dumbbell Lateral Raise (Seated) – 1x6–8
- Setup: Sit tall, DBs at sides, elbows bent slightly.
- Execution: Raise DBs in “arc” motion to shoulder height, lower slow.
- Cues: Avoid traps. Strict form only.
Dumbbell Shrug – 1x8–10
- Setup: Stand upright, DBs at sides, neutral spine.
- Execution: Shrug shoulders directly upward, pause at top, slow release.
- Cues: No rolling. Squeeze hard at peak.
Rope Pressdown – 1x10–12 (1 warm-up)
- Setup: Use rope attachment, elbows pinned to sides.
- Execution: Push rope down and outward at bottom, control return.
- Cues: Don’t let elbows drift. Focus on long head.
Machine Dips – 1x6–8
- Setup: Chest up, elbows slightly flared, full ROM allowed by machine.
- Execution: Lower to 90°, drive up with triceps.
- Cues: No lockout. Controlled tempo.
Hanging Leg Raise – 2x15–20
- Setup: Hang from bar, body straight.
- Execution: Raise legs to parallel or above using abs.
- Cues: Don’t swing. Use core only.
Cable Crunch – 2x20
- Setup: Kneel, rope behind neck, spine slightly rounded.
- Execution: Crunch down, elbows to thighs.
- Cues: Exhale at bottom. Stretch at top.
DAY 2 - BACK / BICEPS
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Hammer Strength Pulldown (Neutral Grip) – 1x6–8 (1 warm-up)
- Setup: Adjust seat, chest up, grip neutral and shoulder-width.
- Execution: Pull elbows down into lats, control up.
- Cues: Drive with elbows, not hands.
Machine Pullover – 1x8–10
- Setup: Seat so arms extend overhead fully. Back flat.
- Execution: Pull down in arc until elbows at sides.
- Cues: Full stretch and squeeze.
Barbell Row (Underhand) – 1x6–8
- Setup: Slight torso lean, underhand grip just outside hips.
- Execution: Row to lower abs, keep elbows close.
- Cues: Brace core. No jerking.
Cable Row (Overhand, Lat Focus) – 1x8–10
- Setup: Use straight bar or MAG grip. Slight forward lean.
- Execution: Drive elbows back/down.
- Cues: Keep constant tension, slight pause.
Incline DB Curl – 1x8–10
- Setup: Sit on incline bench, arms hanging back.
- Execution: Supinate and curl, slow negative.
- Cues: Keep shoulder back. Don’t swing.
Preacher Curl (EZ-Bar) – 1x6–8
- Setup: Upper arm glued to pad.
- Execution: Curl up, squeeze at top, slow return.
- Cues: Don’t lift elbows. Controlled only.
DAY 3 - REST
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DAY 4 - CHEST / REAR DELTS / ABS
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Incline Barbell Press – 1x6–8 (1 warm-up)
- Setup: 30° bench, grip slightly wider than shoulder-width.
- Execution: Lower to upper chest, press up.
- Cues: Elbows 45°, full chest stretch.
Incline Machine Press – 1x8–10
- Setup: Adjust seat for bar at nipple line.
- Execution: Press forward and up, avoid lockout.
- Cues: Focus on upper pec tension.
Pec Deck Fly – 1x10–12
- Setup: Elbows bent, chest high.
- Execution: Squeeze pecs together, stretch fully.
- Cues: Controlled tempo. No bouncing.
Cable Crossover (Low to High) – 1x10–12
- Setup: Cables low, step forward.
- Execution: Raise cables up toward chin in arc.
- Cues: Squeeze pecs. Don't lean.
Rear Delt Reverse Pec Deck – 1x10–12
- Setup: Chest supported, arms out.
- Execution: Pull out wide to 180°, pause at peak.
- Cues: No traps. Elbows lead.
Roman Chair Sit-Up – 2x20
- Execution: Full range controlled sit-ups.
- Cues: No momentum.
Reverse Crunch – 2x20
- Execution: Curl hips off floor.
- Cues: Focus on lower abs only.
DAY 5 - REST
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DAY 6 - LEGS / CALVES
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Leg Extension – 1x12 (1 warm-up)
- Setup: Pad above ankles, knees aligned.
- Execution: Extend knees to full lock, squeeze.
- Cues: Slow, constant tension.
Hack Squat – 1x6–8
- Setup: Feet low, close stance.
- Execution: Lower to just below parallel.
- Cues: Drive with quads. Don’t bounce.
Leg Press – 1x10–12
- Setup: Feet shoulder-width, mid-platform.
- Execution: Lower until knees just past 90°.
- Cues: Full ROM, no knee lockout.
Lying Leg Curl – 1x10–12 (1 warm-up)
- Setup: Pad above heels.
- Execution: Curl to glutes, squeeze hard.
- Cues: Keep hips flat.
Romanian Deadlift (DB or Barbell) – 1x8–10
- Setup: Feet hip-width, slight knee bend.
- Execution: Hinge hips, lower until stretch, return upright.
- Cues: Neutral spine. Feel hamstrings work.
Standing Calf Raise – 1x12–15 (1 warm-up)
- Setup: Feet straight, shoulder-width.
- Execution: Rise onto toes, pause, slow descent.
- Cues: Full stretch, no bounce.
DAY 7 - REST
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