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Weekly program
Day 4
Upper B
Shoulders + back emphasis · 60–75 min
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0/7 complete
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Machine Shoulder Press
3 × 6–10
2–3 min
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Chest-Supported Row Machine
3 × 6–10
2–3 min
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Neutral-Grip Lat Pulldown
3 × 8–12
2–3 min
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Pec Deck
2–3 × 10–15
60–120 sec
Cable fly is the first-choice swap.
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Reverse Pec Deck
3 × 12–20
60–90 sec
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Rope Overhead Extension
2–3 × 10–15
60–120 sec
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Preacher Curl Machine
2–3 × 10–15
60–120 sec
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