malfeasance
Well-known Member
Push day
Cable decline press 3x20reps
Cable incline press 3x20reps
Single arm cable crossover 2x20reps
Shoulder flies 2xfailer (dropset) 35lds 25lds 15lds
Face pulls 2xfailer
Start with flat bench with a barbell or flat bench with dumb bells.
Then an incline press, again, with a barbell, not with some cable.
Do flies on a good machine that keeps pressure on your pectoral muscle no matter where you are in the rep range, or, if that is not available, then with dumb bells.
Rear flies on a good machine that keeps pressure on your rear delt muscle no matter where you are in the rep range, or, if that is not available, then with dumb bells while facing forward on an incline bench. Light weight and full range of motion (the rear delt is a tiny muscle, so don't try to use 50 pound dumb bells or pick a heavy weight on the machine. Pick the appropriate weight so you can focus on your rear delt and not let your traps or rhomboids take over)
Lateral raises with dumb bells or upright rows with a barbell (no cables)
Overhead press with a barbell
Direct triceps work. Close grip bench, skull crushers - pick one. Then you can finally use a cable (LOL) to do a V grip attachment pushdown. Lock your shoulders and elbows in position and stretch high and push down in control, stretch again in control, and push down, and so on.
Pull day
Cable pulldown wide grip 2x20reps
Single cable pulldown (slow and controlled) 3x20reps
Barbell bent over 2x10-20
Shrugs 2x30
Start with barbell bent over rows. Get a full range of motion. Work as heavy as you can while still controlling the weight and getting a full range of motion. Work in the 8-12 rep range. Use a good belt and wrist straps.
Deadlifts. With a bar bell (just in case you were going to try cable deadlifts)
Do pull-ups if you can. If you can't, then find a machine and work up on your strength for this movement until you can.
Here you can add a cable row. Try one narrow and low and one wide grip and high.
Shrugs - with a bar bell, not a cable. Lower the rep range, 8-15.
Now hit your biceps. Bar bell, not cables. Barbell curls.
Then pick up one dumb bell, and use an incline bench almost upright, and use it like a preacher curl, one arm at a time.
Now you can add some sort of machine bicep curl if you have anything left.
Consider adding in hammer curls.
Leg day
Hack squad 3x20-30
Leg extensions 3x10-20
Leg curls 3x10-20
Calf raises 3x15-30
Do squats. With a barbell. Work in the range of 8-20 reps.
Sometimes do a leg press. Work in the same rep range as squats.
Then leg ext
Leg curls
Consider adding stiff leg dead for hamstrings
Do your calf raises, add a seated calf raise, too
Hack squats are difficult to do correctly and take full advantage of the machine. Maybe consider it when you are more advanced. You are probably using too heavy of a weight and not enough range of motion and your feet are probably too high on the platform. I hesitate to recommend this as the only compound exercise for legs, which is how you are using it.
Cable decline press 3x20reps
Cable incline press 3x20reps
Single arm cable crossover 2x20reps
Shoulder flies 2xfailer (dropset) 35lds 25lds 15lds
Face pulls 2xfailer
Start with flat bench with a barbell or flat bench with dumb bells.
Then an incline press, again, with a barbell, not with some cable.
Do flies on a good machine that keeps pressure on your pectoral muscle no matter where you are in the rep range, or, if that is not available, then with dumb bells.
Rear flies on a good machine that keeps pressure on your rear delt muscle no matter where you are in the rep range, or, if that is not available, then with dumb bells while facing forward on an incline bench. Light weight and full range of motion (the rear delt is a tiny muscle, so don't try to use 50 pound dumb bells or pick a heavy weight on the machine. Pick the appropriate weight so you can focus on your rear delt and not let your traps or rhomboids take over)
Lateral raises with dumb bells or upright rows with a barbell (no cables)
Overhead press with a barbell
Direct triceps work. Close grip bench, skull crushers - pick one. Then you can finally use a cable (LOL) to do a V grip attachment pushdown. Lock your shoulders and elbows in position and stretch high and push down in control, stretch again in control, and push down, and so on.
Pull day
Cable pulldown wide grip 2x20reps
Single cable pulldown (slow and controlled) 3x20reps
Barbell bent over 2x10-20
Shrugs 2x30
Start with barbell bent over rows. Get a full range of motion. Work as heavy as you can while still controlling the weight and getting a full range of motion. Work in the 8-12 rep range. Use a good belt and wrist straps.
Deadlifts. With a bar bell (just in case you were going to try cable deadlifts)
Do pull-ups if you can. If you can't, then find a machine and work up on your strength for this movement until you can.
Here you can add a cable row. Try one narrow and low and one wide grip and high.
Shrugs - with a bar bell, not a cable. Lower the rep range, 8-15.
Now hit your biceps. Bar bell, not cables. Barbell curls.
Then pick up one dumb bell, and use an incline bench almost upright, and use it like a preacher curl, one arm at a time.
Now you can add some sort of machine bicep curl if you have anything left.
Consider adding in hammer curls.
Leg day
Hack squad 3x20-30
Leg extensions 3x10-20
Leg curls 3x10-20
Calf raises 3x15-30
Do squats. With a barbell. Work in the range of 8-20 reps.
Sometimes do a leg press. Work in the same rep range as squats.
Then leg ext
Leg curls
Consider adding stiff leg dead for hamstrings
Do your calf raises, add a seated calf raise, too
Hack squats are difficult to do correctly and take full advantage of the machine. Maybe consider it when you are more advanced. You are probably using too heavy of a weight and not enough range of motion and your feet are probably too high on the platform. I hesitate to recommend this as the only compound exercise for legs, which is how you are using it.
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