Exercise Guide
| Exercise | Target | Notes |
|---|---|---|
Chest Press Machine Chest | 3 × 10–12 | Start light, focus on form. |
Incline Dumbbell Press Chest | 3 × 10–12 | Great upper chest builder. |
Overhead Press Shoulders | 3 × 10 | Dumbbells or machine both work. |
Lateral Raise Shoulders | 3 × 15 | Light weight, full range. |
Triceps Pushdown Triceps | 3 × 12 | Cable or machine. |
Exercise Guide
| Exercise | Target | Notes |
|---|---|---|
Lat Pulldown Back | 4 × 10–12 | Pull to upper chest, control the return. |
Seated Cable Row Back | 3 × 12 | Keep back straight, squeeze at end. |
Dumbbell Curl Biceps | 3 × 12 | Slow negatives are your friend. |
Hammer Curl Biceps | 3 × 12 | Hits forearm too. |
Face Pull Rear Delts | 3 × 15 | Great for posture and rear delts. |
Exercise Guide
| Exercise | Target | Notes |
|---|---|---|
Leg Press Quads | 4 × 12–15 | Full range, don't lock knees at top. |
Leg Curl Machine Hamstrings | 3 × 12–15 | Squeeze at peak contraction. |
Leg Extension Quads | 3 × 15 | Warmup knees first. |
Hip Abduction Machine Glutes | 3 × 15 | Outer glute focus. |
Hip Adduction Machine Glutes | 3 × 15 | Inner thigh and glutes. |
Romanian Deadlift Hamstrings | 3 × 10 | Hinge at hips, feel the stretch. |
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