Day 3 of 4 · Incline, pull-ups & arms
Upper B
~64 min · 8 lifts · leave 1–2 reps in the tank
Offline — showing your last synced weights. Sets save on this phone and sync later.
- 1Done
Incline Dumbbell Press
4 × 8–12 · rest 2:00 · kg per dumbbell
How to · swap
30° bench, deep stretch at the bottom, press up and in.
Station taken? Incline machine press.
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Set kg Reps Done - 2Done
Pull-Up
3 × 6–12 · rest 2:30 · added kg · 0 = bodyweight
How to · swap
Dead hang, chest to the bar. Below 6 reps? Use the assisted machine.
Station taken? Neutral-grip pulldown.
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Set kg Reps Done - 3Done
Seated Cable Row
3 × 10–15 · rest 1:30 · kg on the stack
How to · swap
Tall chest, let the shoulders reach forward, row to the stomach.
Station taken? One-arm dumbbell row.
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Set kg Reps Done - 4Done
Cable Fly
3 × 12–15 · rest 1:15 · kg on the stack
How to · swap
Slight elbow bend locked in, wide stretch, hug a tree.
Station taken? Pec deck.
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Set kg Reps Done - 5Done
Dumbbell Lateral Raise
3 × 12–20 · rest 1:00 · kg per dumbbell
How to · swap
Slight lean forward, raise out not up, pinkies level with thumbs.
Station taken? Machine lateral raise.
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Set kg Reps Done - 6Done
Reverse Pec Deck
3 × 12–20 · rest 1:00 · kg on the stack
How to · swap
Arms long, sweep out wide, rear delts not traps.
Station taken? Face pull.
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Set kg Reps Done - 7Done
Incline Dumbbell Curl
3 × 10–15 · rest 1:15 · kg per dumbbell
How to · swap
Arms hang behind you for the stretch, curl without moving the elbow.
Station taken? Cable curl.
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Set kg Reps Done - 8Done
Triceps Pushdown
3 × 10–15 · rest 1:15 · kg on the stack
How to · swap
Elbows glued to your sides, full lockout, slow on the way up.
Station taken? Dips.
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Set kg Reps Done