Focus: Heavy Chest & Triceps Incline Barbell Bench Press 4 sets of 8-10 reps Targets the upper pectoral shelf for width and thickness. Flat Dumbbell Press 4 sets of 8-12 reps Allows maximum stretch at the bottom and deep muscle activation. Cable Crossovers (High to Low) 3 sets of 12-15 reps Isolates and squeezes the […]
Focus: HIIT & Fat Burning Sprint Intervals (HIIT) 30 minutes (1 min sprint / 1.5 min walk) Maximum exertion intervals to spike heart rate and burn fat. Rowing Machine 20 minutes Steady-state moderate effort to maximize total fat oxidation.
Focus: Broad Shoulders & Core Seated Dumbbell Shoulder Press 4 sets of 8-10 reps Heavy pressing for overall front and side delt mass. Dumbbell Lateral Raises 4 sets of 15 reps Strict form, leading with elbows to build wide aesthetic shoulder caps. Face Pulls (Rear Delts) 3 sets of 12-15 reps Crucial for posture and […]
Focus: Mixed Cardio & Upper Body Pump Elliptical Machine 30 minutes Moderate resistance. Low-impact fat burn protecting joints. Push-ups 3 sets to failure High-rep blood pump into pectoral muscles for chest volume. Planks 3 sets of 1 minute Core stabilization and endurance.
Focus: Heavy Chest & Triceps Incline Barbell Bench Press 4 sets of 8-10 reps Targets the upper pectoral shelf for width and thickness. Flat Dumbbell Press 4 sets of 8-12 reps Allows maximum stretch at the bottom and deep muscle activation. Cable Crossovers (High to Low) 3 sets of 12-15 reps Isolates and squeezes the […]
Focus: HIIT & Fat Burning Sprint Intervals (HIIT) 30 minutes (1 min sprint / 1.5 min walk) Maximum exertion intervals to spike heart rate and burn fat. Rowing Machine 20 minutes Steady-state moderate effort to maximize total fat oxidation.
Focus: Broad Shoulders & Core Seated Dumbbell Shoulder Press 4 sets of 8-10 reps Heavy pressing for overall front and side delt mass. Dumbbell Lateral Raises 4 sets of 15 reps Strict form, leading with elbows to build wide aesthetic shoulder caps. Face Pulls (Rear Delts) 3 sets of 12-15 reps Crucial for posture and […]
Focus: Mixed Cardio & Upper Body Pump Elliptical Machine 30 minutes Moderate resistance. Low-impact fat burn protecting joints. Push-ups 3 sets to failure High-rep blood pump into pectoral muscles for chest volume. Planks 3 sets of 1 minute Core stabilization and endurance.
Focus: Heavy Chest & Triceps Incline Barbell Bench Press 4 sets of 8-10 reps Targets the upper pectoral shelf for width and thickness. Flat Dumbbell Press 4 sets of 8-12 reps Allows maximum stretch at the bottom and deep muscle activation. Cable Crossovers (High to Low) 3 sets of 12-15 reps Isolates and squeezes the […]
Focus: HIIT & Fat Burning Sprint Intervals (HIIT) 30 minutes (1 min sprint / 1.5 min walk) Maximum exertion intervals to spike heart rate and burn fat. Rowing Machine 20 minutes Steady-state moderate effort to maximize total fat oxidation.