Day 1 – Upper Day 1
Barbell Seated Military Press
3 x 8 @ 55.25 kg — Controlled and consistent across all sets. Shoulder drive felt strong.
Cable Lateral Raise
1st set: 10 kg x 15 — Great lateral activation. Next sets focused on clean form.
Cable Rope Bicep Curl
3 x 15 — Burn kicked in quickly. Held contraction on last few reps each set.
Bicep Curl Machine
3 x 12 — Focused on slow negatives. Clean reps with full range.
Cable Rear Delt Fly
3 x 15 — Light but effective. Rear delts lit up, maintained form.
Day 2 – Lower Day 1
Smith Machine Bulgarian Split Squat
3 x 8 @ 69% 1RM — Very taxing. Good depth and balance. Quads took a hit.
Single Leg Leg Extension Machine
3 x 12 — Isolation was on point. Controlled tempo.
Calf Raise on Leg Press
3 x 12 — Squeeze at the top. Avoided bouncing reps.
Seated Hamstring Curl Machine
3 x 12 — Smooth curl with full stretch. Hamstrings responsive.
Alternating Cable Crunch & Oblique Crunch
3 x 15 each — Obliques and core worked. Good rhythm maintained.
Day 3 – Upper Day 2
Barbell Incline Bench Press
3 x 8 @ 73.75 kg (67% 1RM) — Strong pressing. Bar moved well with solid lockout.
Dumbbell Bench Press
3 x 8 @ 64% 1RM — Stable control, slight fatigue by last set.
Dumbbell Incline Row
3 x 12 — Back tight, good squeeze at top.
Cable Lying Upright Row
3 x 12 — Lateral delts targeted well.
Cable Rope Overhead Tricep Extension
4 x 15 — Pump was serious. Deep stretch overhead, elbows stayed tucked.
Day 4 – Lower Day 2
Barbell Romanian Deadlift
3 x 8 @ 94 kg (67% 1RM) — Hamstrings felt it. Kept spine neutral throughout.
Barbell Hip Thrust on Floor
3 x 8 @ 60% 1RM — Explosive lockout, glutes pumped hard.
Single Leg Press
3 x 8 — Controlled push. Good knee tracking.
Smith Machine Calf Raise
3 x 12 — Full range with pause at top. Nice burn.
Russian Twist
3 x 12 each side — Braced core, rotational power strong.
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