🧭 Baseline Strength Assessment
| Step | Action | Notes |
|---|---|---|
| 1 | Familiarization set (15 reps) | Use 30–40% of estimated max |
| 2 | Trial sets (5 reps each) | Increase weight by 5–10 lbs each set |
| 3 | Determine starting weight | Use 60–70% of trial max for working sets |
🗓️ Weekly Plan
| Day | Focus | Time |
|---|---|---|
| Monday | Chest + Triceps + Core | ~45 mins |
| Wednesday | Back + Biceps + Core | ~45 mins |
| Friday | Shoulders + Chest + Core | ~45 mins |
🟧 Chest (Pectorals)
| Machine | Sets x Reps | Notes |
|---|---|---|
| Butterfly (Pec Deck) | 3 x 10–12 | Squeeze center, slow release |
| Chest Press | 3 x 8–10 | Elbows at 45°, no lockout |
| Incline Press (Friday) | 2 x 10 | Optional, alternate with chest press |
🟦 Triceps
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Triceps Pushdown | 3 x 10–12 | Use rope or straight bar, elbows fixed |
| Overhead Extension | 2 x 8–10 | Focus on stretch at full range |
🟨 Biceps
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Preacher Curl Machine | 3 x 10 | Good isolation, controlled reps |
| Cable Curl (EZ Bar) | 2 x 12 | Use low pulley for constant tension |
🟩 Shoulders
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Shoulder Press Machine | 3 x 8–10 | Back straight, avoid head thrust |
| Lateral Raise Machine | 2 x 12 | Slow lift, avoid momentum |
🔵 Core Stability
| Exercise | Sets x Reps/Time | Notes |
|---|---|---|
| Cable Woodchoppers | 2 x 10/side | Pivot gently, focus on control |
| Seated Ab Crunch | 3 x 15 | Moderate weight, full range |
| Plank Hold | 2 x 20–30 sec | Increase time weekly |
📈 Progression Guide
| Condition | Action |
|---|---|
| Exceed 12 reps easily | Add 5 lbs next session |
| Struggle to reach 8 reps | Reduce weight slightly |
| Reassess weight | Every 2–3 weeks |
| Joint strain/fatigue | Deload week (reduce volume) |