💉 Weekly Injections
4 sets · 6–10 reps
Primary chest builder. Full ROM, controlled eccentric.
4 sets · 6–10 reps
Primary chest builder. Full ROM, controlled eccentric.
3 sets · 6–10 reps
Arch and leg drive — prioritize load here.
3 sets · 6–10 reps
Arch and leg drive — prioritize load here.
3 sets · 8–10 reps
DBs allow greater stretch at bottom. Full press to lockout.
3 sets · 8–10 reps
DBs allow greater stretch at bottom. Full press to lockout.
4 sets · 6–10 reps
Supinated grip — biceps assist heavily. Dead hang at bottom. Add weight when bodyweight becomes easy.
4 sets · 6–10 reps
Supinated grip — biceps assist heavily. Dead hang at bottom. Add weight when bodyweight becomes easy.
3 sets · 8–10 reps
Drag bar up torso keeping elbows back — eliminates front delt, maximises bicep peak.
3 sets · 8–10 reps
Drag bar up torso keeping elbows back — eliminates front delt, maximises bicep peak.
3 sets · 8–12 reps
Stand away from low cable, elbow behind body — maximum long-head stretch at the bottom of each rep.
3 sets · 8–12 reps
Stand away from low cable, elbow behind body — maximum long-head stretch at the bottom of each rep.
3 sets · 8–10 reps
Feet slightly forward for vertical shin angle — hits quads and glutes. Full depth.
3 sets · 8–10 reps
Feet slightly forward for vertical shin angle — hits quads and glutes. Full depth.
3 sets · 10–12 reps
Full stretch at bottom + 1-sec pause. 2-sec hold at top.
3 sets · 10–12 reps
Full stretch at bottom + 1-sec pause. 2-sec hold at top.
💉 Nightly Injection