Incline Dumbbell Press
4 sets x 10 reps, rest 90s · RIR 0-1
Push top sets close to failure while preserving mechanics.
Cable Crossover
3 sets x 12 reps, rest 75s · RIR 0-1
Use full intent on every rep and track performance precisely.
Dumbbell Bench Press
3 sets x 10 reps, rest 90s · RIR 0-1
Shorten rest only if output and technique stay high.
Standing Overhead Press
3 sets x 8 reps, rest 120s · RIR 0-1
Push top sets close to failure while preserving mechanics.
Dumbbell Lateral Raise
3 sets x 12 reps, rest 60s · RIR 0-1
Use full intent on every rep and track performance precisely.
Skull Crusher
3 sets x 10 reps, rest 75s · RIR 0-1
Shorten rest only if output and technique stay high.
Rope Triceps Pushdown
3 sets x 12 reps, rest 60s · RIR 0-1
Push top sets close to failure while preserving mechanics.
Cable Crunch
3 sets x 12 reps, rest 60s · RIR 0-1
Use full intent on every rep and track performance precisely.
Pallof Press
3 sets x 12 reps each side, rest 60s · RIR 0-1
Shorten rest only if output and technique stay high.