Program Rules
For every exercise in this program:
- Perform as many warm-up sets as needed.
- Do only ONE top working set before moving to the next exercise.
- Keep your working set in the 6–8 rep range unless otherwise stated.
- Every workout starts with:
• 10–20 minutes of 15 incline backwards treadmill walking at 1-1.5mph on lower days
• Rotator cuff and scapular warm-up (banded standing Y raises 20 × 2 and scapular squeeze dead hangs 10 × 2) on upper days
DAY 1 — CHEST FOCUS
- Weighted Dips (w/ belt)
- Incline Smith Machine Bench Press
- Smith Machine Shoulder Press
- Smith Machine Tricep Press
- Seated Lateral Dumbbell Flys (or standing up with back against wall for isolation) — 2 × 12 reps
- Bent Over Rear-Delt Dumbbell Flys — 2 × 12 reps (chest support optional for better isolation)
- Rope Overhead Tricep Extension — 2 × 12 reps