Week 11
Upper
7 exercises. Open each movement for cues, substitutions, and videos.
1
Machine Chest Press (Heavy)
1 sets · 4-6 reps · RPE 8-9
2
Machine Chest Press (Back off)
1 sets · 8-10 reps · RPE 9-10
3
Machine Pulldown
2 sets · 10-12 (dropset) reps · RPE 9-10
4
Cable Shoulder Press
2 sets · 12-15 (dropset) reps · RPE 9-10
5
Helms DB Row
2 sets · 10-12 reps · RPE 9-10
6
A1: Overhead Cable Triceps Extension
2 sets · 12-15 reps · RPE 10
7
A2: Cable EZ Curl
2 sets · 12-15 reps · RPE 10