Gym
@egeuysall · Oct 12, 2026
@egeuysall · Oct 12, 2026
| Exercise | Sets | RIR |
|---|---|---|
| Smith Machine Incline Press (30°, Tucked Elbows) | 2 | 1, 1 |
| Pec Deck | 1 | 0 |
| Machine Lateral Raise | 1 | 0 |
| Recline Curl on Preacher Bench | 1 | 1 |
| Dumbbell Preacher Curl | 1 | 1 |
| Rope Triceps Pushdown in Station | 2 | 0, 0 |
| Wide-Grip Lat Pulldown | 1 | 1 |
| T-Bar Row | 1 | 1 |
| Chest-Supported Neutral-Grip Row | 1 | 1 |
| Reverse Pec Deck | 1 | 0 |
Working Sets: 12
Notes: Use a 30° incline bench with tucked elbows approximately shoulder-width apart. Brace your abdomen and keep your pelvis stable against the bench to avoid excessive lower-back arching. Position your feet slightly forward with your legs angled rather than directly beneath you. Maintain stable foot contact and a natural spinal curve.
| Exercise | Sets | RIR |
|---|---|---|
| Leg Press | 2 | 1, 1 |
| Smith Machine Stiff-Leg Deadlift | 1 | 1 |
| Hip Thrust Machine | 1 | 0 |
| Leg Extension | 1 | 0 |
| Seated Leg Curl (Lying Forward) | 1 | 1 |
| Horizontal Leg Press Calf Raise | 2 | 0, 0 |
| Adductor Machine | 1 | 1 |
Working Sets: 9
| Exercise | Sets | RIR |
|---|---|---|
| Wide-Grip Lat Pulldown | 1 | 1 |
| T-Bar Row | 2 | 1, 1 |
| Chest-Supported Neutral-Grip Row | 1 | 1 |
| Smith Machine Incline Press (30°, Tucked Elbows) | 1 | 1 |
| Pec Deck | 1 | 0 |
| Machine Shoulder Press (Top Half ROM) | 1 | 0 |
| Smith Machine JM Press | 1 | 1 |
| Rope Triceps Pushdown in Station | 1 | 0 |
| Machine Lateral Raise | 1 | 0 |
| Recline Curl on Preacher Bench | 1 | 1 |
Working Sets: 12
Notes: Use the same incline pressing setup as Upper A. Keep the machine shoulder press controlled through the top-half range of motion.
| Exercise | Sets | RIR |
|---|---|---|
| Smith Machine Stiff-Leg Deadlift | 2 | 1, 1 |
| Leg Press | 1 | 1 |
| Seated Leg Curl (Lying Forward) | 1 | 1 |
| Leg Extension | 1 | 0 |
| Horizontal Leg Press Calf Raise | 1 | 0 |
| Abductor Machine | 1 | 0 |
| Adductor Machine | 1 | 1 |
| Weighted GHD Crunch | 1 | 0 |
Working Sets: 9
Total Weekly Sets: 74
| Dumbbell Preacher Curl | 1 | 1 |