Day 1 of Week 15 - Full Body 2

This high-volume, upper-body hypertrophy workout targets the chest, biceps, triceps, rear shoulders, upper back, and core. It uses descending rep schemes on the first four exercises and higher-rep accessory work to build muscle with controlled, repeatable technique. The Smith machine, cable stations, incline bench, and pull-up bar make it a gym workout. Its six exercises and 30 total work sets are best suited to intermediate or experienced trainees; beginners can start with fewer sets and lighter loads. All exercises are performed as straight sets, not supersets.

"Smith Incline Bench Press" — 5 sets of 20, 20, 12, 6, and 6 reps. This press emphasizes the upper chest, with the front delts and triceps assisting. Set the bench so the bar lowers toward the upper chest, keep your shoulder blades drawn back and down, plant your feet, and lower the bar under control. Avoid bouncing, flaring your elbows straight out, or letting the shoulders roll forward at lockout. It leads the workout with a stable compound press, allowing you to train the upper chest before moving to isolation work. Use a load that preserves smooth, controlled reps, especially on the final heavier sets.

"Cable Standing Fly" — 5 sets of 20, 15, 12, 11, and 11 reps. This chest isolation exercise primarily works the pectoralis major, with the front delts and core helping stabilize the movement. Stand in a split stance with a soft bend in your elbows and sweep the handles together in a controlled arc. Keep your torso steady and shoulders down; avoid turning the fly into a press by bending and straightening your elbows. Following the incline press, it adds direct chest work with continuous cable tension and a focused contraction.

"Dumbbell Incline Biceps Curl" — 5 sets of 20, 15, 12, 11, and 11 reps. The biceps brachii are the main target, with the brachialis and brachioradialis assisting. Sit back against a moderately inclined bench, let your arms hang slightly behind your torso, and curl by bending your elbows while keeping your upper arms still. Lower the dumbbells slowly and avoid swinging, shrugging, or letting your elbows drift forward. The supported position encourages strict arm work and gives the biceps a loaded stretch, complementing the pressing exercises with direct biceps training.

"Cable Rope Overhead Triceps Extension" — 5 sets of 20, 15, 12, 11, and 11 reps. This exercise trains all three triceps heads, with particular emphasis on the long head because the arms are overhead. Face away from a high pulley, brace your core, keep your ribs stacked, and extend your elbows while holding them close to your head. Control the return into the stretch. Avoid flaring your elbows excessively, arching your lower back, or using body sway to move the rope. It pairs direct triceps work with the biceps curls to provide balanced arm training after chest pressing.

"Cable Standing Supinated Face Pull (With Rope)" — 5 sets of 20 reps. This high-rep pull targets the rear deltoids, middle and lower trapezius, and rhomboids; the rotator cuff and upper back also help stabilize the shoulders. Set the pulley around or slightly above head height, stand tall with your ribs down, and pull the rope toward your face with your elbows moving out and back. Squeeze your shoulder blades together, then return the cable under control. Avoid leaning back, shrugging, or using momentum. Placed after pressing and arm work, it adds posterior-shoulder and upper-back work to balance the session’s chest-focused movements.

"Hanging Knee Raise" — 5 sets of 20 reps. This bodyweight finisher works the abdominal muscles, especially the rectus abdominis, while the hip flexors lift the knees; grip and shoulder stabilizers also contribute. Begin from a controlled hang, brace your trunk, lift your knees toward your chest, and gently curl your pelvis at the top. Lower slowly and stop any swinging before the next rep. Avoid simply kicking the legs upward or shrugging into your ears. It finishes the workout with focused core work and an additional challenge for grip and shoulder stability.

Warm up with 5–10 minutes of easy movement, followed by shoulder and upper-back mobility and several lighter, progressive sets of the Smith incline press. Rest about 90–150 seconds between press sets and 60–90 seconds between isolation and core sets, taking longer if needed to maintain good technique. Perform this demanding session once per week, or split the exercises across two upper-body days if recovery or workout length is a concern. Progress gradually by adding a small amount of weight when you can complete every prescribed rep with consistent form; keep the controlled lowering phase and avoid taking every set to failure.