Torso
Mind muscle contraction
Week 1
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
| Bonus: Farmer’s carry |
|
|
|
|
|
|
|
Week 2
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Cable fly |
4 |
5 |
|
|
|
|
|
| Chin up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
| Bonus: Farmer’s carry |
2 |
30 sec |
|
|
|
|
|
Week 3
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
Week 4
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
Week 5
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
Week 6
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
Week 7
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
get lactate burn |
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|
Week 8
| Exercise |
Sets |
Reps |
RPE |
Rest |
Var |
Tips |
Notes |
| Cable fly |
4 |
5 |
|
|
|
|
|
| Incline press |
4 |
5 |
|
|
|
|
|
| Row |
4 |
5 |
|
|
|
|
|
| Chin up/ pull up |
4 |
5 |
|
|
|
|
|
| Shoulder press |
4 |
5 |
|
|
|
|
|
| Lateral Raise |
4 |
5 |
|
|
|
|
|
| Pulldown |
4 |
5 |
|
|
|
|
|