Upper

Perform Twice Per Week

Working Sets: 15

Upper Exercise Notes

30° Incline DB Press

• Set the bench to 30°.
• Keep the elbows tucked rather than heavily flared.
• Aim for roughly a 45° upper-arm angle relative to the torso.
• Lower the dumbbells deeply and under control.
• Keep the forearms stacked underneath the dumbbells.

Flat DB Press

• Lie completely flat.
• Flare the elbows more than on the incline press.
• Aim for roughly a 60–75° upper-arm angle relative to the torso.
• Lower the dumbbells deeply for a large chest stretch.
• Keep the forearms approximately vertical.
• Maintain the same depth throughout the set.

Wide-Grip Lat Pulldown

• Use a wide grip.
• Stay fully upright throughout the movement.
• Do not lean backward or use momentum.
• Allow a full stretch at the top.
• Pull the bar down to approximately chin height.

Wide-Grip Machine Row

• Use the wide handles.
• Keep the chest supported against the pad.
• Flare the elbows outward as you row.
• Pull through a full controlled ROM.
• Let the upper back stretch at the front.
• Do not use torso momentum.

Neutral-Grip Machine Row

• Use the neutral handles.
• Keep the chest planted against the pad.
• Keep the elbows closer to the torso than on the wide-grip sets.
• Use a full controlled ROM.

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Lower

Perform Twice Per Week

Working Sets: 10

Lower Exercise Notes

Pendulum Squat

• Place the feet lower on the platform.
• Use a narrow stance.
• Keep the heels planted.
• Let the knees travel forward naturally.
• Go very deep.
• Use the deepest controlled ROM you can maintain.
• Do not shorten the ROM as the set gets harder.

Stiff-Leg Deadlift

• Keep the knees mostly straight, with only a small amount of knee bend.
• Keep that knee angle consistent throughout the rep.
• Push the hips backward as you lower.
• Keep the bar close to the legs.
• Lower until the plates touch the floor.
• Do not turn the bottom of the rep into a squat.

Effort

Go to failure on every working set.

Stop when you cannot complete another full rep with the intended technique and ROM.