Exercise

Sets

Reps

Intensity / Technique

Heavy Incline DB Press

4

6–8

Peak Strength: 3 min rest; focus on driving weight up fast.

Incline Smith Press

3

6–8

Heavy load; stop 1 inch above chest to maintain tension.

Weighted Dips

3

6–8

Add weight belt; focus on the deep stretch.

Heavy Lateral Raises

4

6-8

last 2 sets thumbs down lateral raises

reverse grip incline DB raises

3

6–8

Overhead DB Extension

3

6-8

Heavy single dumbbell; focus on the long head stretch.

Decline Push-Up Finisher

2

Failure

Focus on the mind-muscle connection in the upper chest.

Exercise

Sets

Reps

Intensity / Technique

Weighted Pull-ups

4

5-8

Add weight if possible; 2-3 min rest.

Barbell Rows (Overhand)

3–4

5-8

Heavy compound; pull to lower ribcage.

Heavy Face Pulls

3

5-8

Focus on rear delt strength and external rotation.

Rear Delt Fly

3

5-8

RPE 10 (To failure)

Reverse Bicep Curls

3

5-8

Focus on the brachioradialis for forearm thickness.

Weighted Active Hang

3

30s

Hold at bottom of pull-up with extra weight on belt.

Calf Raises

Exercise

Sets

Reps

Intensity / Technique

Seated DB Shoulder Press

4

6–10

Isometric Hold: 10–15 sec hold at shoulder height on last set.

Lateral Raises (Isolation)

5

12–20

Drop Set: Go to failure, drop weight 25%, go to failure again.

Seated Incline Lateral Raises

Cable Lateral Raises

4

12–15

Partial Reps: Perform “bottom-half” pulses after failure. last 2 sets thumbs down lateral raises

Rear Delt Fly / Face Pulls

3–4

15–25

RPE 10; squeeze the shoulder blades together.

Skull Crushers

3

10–12

Keep elbows tucked; aim for the forehead.

Hammer Curl

3

10–12

Maintain upright posture; no swinging.

Exercise

Sets

Reps

Intensity / Technique

Squats or Leg Press

4

6–10

Deep range of motion; 2–3 min rest between sets.

Romanian Deadlift

3

8–12

Feel the stretch in the hamstrings; flat back.

Leg Curl

3

10–15

Squeeze at the top of the contraction.

Leg Extension

3

12–15

Control the weight; avoid using momentum.

Calf Raises

4

12–20

1-second pause at the peak of the stretch and contraction.

Exercise

Sets

Reps

Intensity / Technique

Incline DB Press

3

12–15

Constant tension; move smoothly like a piston.

Incline Chest Press

3

15–20

Drop Set: On final set, drop weight twice to failure.

Cable Flys (Low to High)

3

15–20

2-second squeeze at the top of the movement.

Lateral Raises (Cable)

4

20+

last 2 sets thumbs down lateral raises

Tricep Pushdowns

3

15–20

Use a rope; flare ends out at the bottom.

reverse grip incline DB raises

3

15-20

Decline Push-Up

2

Failure

Slow 4-second descent on every rep.

Exercise

Sets

Reps

Intensity / Technique

Lat Pulldowns (Wide)

3

12–15

3-sec slow eccentric; feel the lats widening.

Neutral Grip Pulldown

3

12–15

Squeeze shoulder blades down and back. Slow Eccentrics: 3–4 seconds

Straight-arm Pulldown

3

20+

High reps; keep arms locked to isolate lats.

Y-Raises (Incline Bench)

3

15–20

Light weight; focus on lower traps and stability.

Incline Hammer Curls

3

15–20

High volume to finish the forearms/brachialis.

Optional: Rice Bucket

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Timed

2 minutes of continuous hand movement.

Calf Raises