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Weekly program
Day 1
Upper A
Chest + back emphasis · 60–75 min
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0/7 complete
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Machine Chest Press
3 × 6–10
2–3 min
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Overhand Lat Pulldown
3 × 8–12
2–3 min
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Seated Cable Row
3 × 8–12
2–3 min
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Incline Chest Press Machine
2–3 × 8–12
2–3 min
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Lateral Raise Machine
3 × 12–20
60–90 sec
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Rope Pressdown
2–3 × 10–15
60–120 sec
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Cable Curl
2–3 × 10–15
60–120 sec
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