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Back · Legs · Shoulders · Triceps · Abs · Forearms

Saturday, November 14
12 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.
0/12 sets
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Single-Arm DB Rows

per side

3 sets · 10–12 reps

0/3

Per arm. Moderate weight — mind-muscle focus. Full stretch at bottom, drive elbow up and back.

#WeightRepsRPE✓
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Chest-Supported Rows

3 sets · 10–12 reps

0/3

Chest on the pad removes lower-back involvement — all the work stays in the mid-back.

#WeightRepsRPE✓
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Rope Cable Pullovers

3 sets · 12–15 reps

0/3

Lat isolation — arms stay long, hinge only at the shoulder. Rope lets the hands split apart at the bottom for a harder lat squeeze than a straight bar.

#WeightRepsRPE✓
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Romanian Deadlifts

4 sets · 8–12 reps

0/4

The only hip hinge in the week. Push the hips back rather than bending the knees, bar close to the legs, neutral spine. Stop the rep where the hamstring stretch runs out — depth past that comes from the lower back, not the hamstrings.

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DB Front Raises

2 sets · 12–15 reps

0/2

Anterior delt. Raise to eye level with a slight bend in the elbow, lower slowly. Light — pump and mind-muscle, not load. Second front-delt hit of the week after Thursday's cable version, so the two days give anterior delts the frequency the laterals already had.

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Rear Delt Flyes

2 sets · 12–15 reps

0/2

Cable. Posterior shoulder tie-in. Light weight, squeeze hard at peak.

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Barbell Shrugs

3 sets · 10–12 reps

0/3

Second trap hit of the week. Hold 1–2 sec at top, full stretch at bottom.

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Overhead Tricep Extensions

2 sets · 12–15 reps

0/2

Long head stretch. Superset with Lateral Raises for efficiency.

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Single-Arm Cross-Body Tricep Extensions

per side

2 sets · 12–15 reps

0/2

Per arm. Cable pulled down and across the body to the opposite hip. Upper arm stays pinned — the cross-body path biases the lateral head.

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Tricep Pushdowns

2 sets · 12–15 reps

0/2

Elbows pinned to the sides, full lockout at the bottom.

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Frog Crunches

3 sets · 15–20 reps

0/3

Heels together, knees out wide. Crunch up and squeeze — bodyweight, so leave the weight field blank.

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Reverse Bench-Supported DB Forearm Curls

3 sets · 20 reps

0/3

Same bench setup as Thursday but palms DOWN — extend the wrists up against gravity. Wrist extensors, the opposing side to Thursday. Expect to need noticeably lighter DBs than the palms-up version.

#WeightRepsRPE✓
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