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Back · Rear Delt Finisher · Triceps · Legs B · Abs · Forearms

Tuesday, November 10
11 exercises

💉 Weekly Injections

Dead Hang — 45 secondsBefore the workout. Hang from the bar with the shoulders relaxed and let the spine decompress — one unbroken 45 seconds, not a total. If grip gives out first, that is the thing getting trained.
Treadmill — 10 minutesBefore the workout. Easy pace — this is a warm-up, so it should raise the heart rate without costing anything from the session that follows.
0/11 sets
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Pull-Ups

3 sets · 8–12 reps

0/3

Back width. Dead hang at the bottom, chest to the bar at the top. Log added weight only — leave blank if bodyweight. Done alongside the cable pulldowns, not instead of them.

#WeightRepsRPE✓
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Single-Arm Cable Pulldowns

per side

3 sets · 8–12 reps

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Per arm. Kneeling or seated at a high pulley. The single-arm path allows a longer stretch overhead and a slight torso rotation at the bottom. Drive the elbow down toward the hip.

#WeightRepsRPE✓
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Bent-Over Barbell Rows

3 sets · 8–10 reps

0/3

Back thickness. Torso around 45°, pull to the lower ribs, controlled lowering.

#WeightRepsRPE✓
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Single-Arm Cable Rows

per side

3 sets · 8–10 reps

0/3

Per arm. Low pulley, seated or in a staggered stance. Cable keeps tension at the top where a dumbbell unloads. Full stretch forward, drive the elbow past the ribs.

#WeightRepsRPE✓
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Face Pulls

2 sets · 12–15 reps

0/2

Rope to the forehead, elbows high and wide. Posterior shoulder health.

#WeightRepsRPE✓
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Skull Crushers

2 sets · 10–12 reps

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EZ bar or dumbbells. Elbows stay fixed and pointed at the ceiling — only the forearms move. Lower to the forehead or just behind the head for a deeper long-head stretch.

#WeightRepsRPE✓
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Leg Extensions

3 sets · 12–15 reps

0/3

SUPERSET with Walking Lunges — do leg extensions, then immediately into lunges. Rest 60–90 sec after each pair.

#WeightRepsRPE✓
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Walking Lunges

per side

3 sets · 10–12 reps

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SUPERSET exercise 2. Per leg. Long stride for glute emphasis. Follow immediately after Leg Extensions.

#WeightRepsRPE✓
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Calf Raises

3 sets · 15–20 reps

0/3

Seated or standing — full stretch each rep.

#WeightRepsRPE✓
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Russian Twists

3 sets · 15–20 reps

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Per side. Add weight (plate or medicine ball) as it gets easy. Keep feet elevated for added difficulty.

#WeightRepsRPE✓
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Overhand Barbell Cable Curls

3 sets · 20 reps

0/3

Pronated (palms-down) grip on a straight bar at the low cable. Curl with the elbows pinned to your sides — the wrist stays locked, so the work lands on the brachioradialis and wrist extensors. Go light; 20 reps should burn by the last third.

#WeightRepsRPE✓
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💉 Nightly Injection

Take CJC + IpamorelinNightly injection — take on empty stomach before bed