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Chest B · Biceps B · Abs

Wednesday, November 11
9 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.
0/9 sets
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High-to-Low Cable Flyes

4 sets · 12–15 reps

0/4

GIANT SET exercise 1 of 3 — cables set high, hands meeting low in front of the hips. Straight into the next angle with no rest.

#WeightRepsRPE✓
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Chest-Level Cable Flyes

4 sets · 12–15 reps

0/4

GIANT SET exercise 2 of 3 — cables at chest height, the same line of pull as a pec deck. 1-sec hold at peak contraction.

#WeightRepsRPE✓
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Low-to-High Cable Flyes

4 sets · 12–15 reps

0/4

GIANT SET exercise 3 of 3 — cables set low, hands meeting high. Upper chest emphasis. Rest 90-120 sec after this, then start the next round.

#WeightRepsRPE✓
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Decline Push-Ups

4 sets · 12–15 reps

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After the giant set, not part of it. Feet elevated on a bench, which shifts the load onto the upper chest and front delts. Log added weight only — leave blank if bodyweight.

#WeightRepsRPE✓
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Hammer Curls

4 sets · 10–12 reps

0/4

GIANT SET exercise 1 of 3 — back to back, 90 sec after each round. Hits brachialis and brachioradialis.

#WeightRepsRPE✓
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Reverse Grip Curls

4 sets · 10–12 reps

0/4

GIANT SET exercise 2 of 3. Overhand grip — forearms and brachioradialis. Keep elbows pinned.

#WeightRepsRPE✓
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Cable Bar Curls

4 sets · 10–12 reps

0/4

GIANT SET exercise 3 of 3. Straight or EZ bar on the low cable, supinated grip. The cable holds tension at the top where a barbell unloads.

#WeightRepsRPE✓
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African Curls

3 sets · 10–12 reps

0/3

Pump finisher after the giant set. Standing, elbows forward and high, curling in toward the head.

#WeightRepsRPE✓
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Cable Machine Crunches

3 sets · 15–20 reps

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Kneeling, rope attachment. Exhale and brace hard on each rep. If weight is too light you'll lose the crunch — find a weight that challenges you.

#WeightRepsRPE✓
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💉 Nightly Injection

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