Day 2 of Week 13 - Full Body 2

This high-volume upper-body workout is designed primarily for hypertrophy, with descending rep schemes on several exercises to combine lighter, higher-rep work with heavier sets. It targets the chest, biceps, triceps, lats, upper back and core, but does not include lower-body training. The Smith machine, cable station and pull-up bar make this a gym workout. The overall volume and the 10-rep pull-ups make it best suited to intermediate lifters; beginners can reduce the number of sets or use assisted pull-ups. Each exercise is performed as straight sets, not as a superset.

"Smith Incline Bench Press" — Perform 5 sets of 20, 20, 12, 6 and 4 reps. This compound 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 back and down, and plant your feet firmly. Lower the bar under control with elbows angled slightly below shoulder level, then press without bouncing or letting your shoulders roll forward. The descending reps allow you to build volume before working with heavier loads, so increase weight only when you can keep every rep smooth and controlled.

"Cable Standing Fly" — Perform 5 sets of 20, 15, 12, 10 and 10 reps. This chest isolation movement complements the incline press by training the pecs through a controlled inward sweep rather than another pressing pattern. The anterior delts assist, while your core helps keep your torso steady. With a soft, consistent bend in your elbows, bring the handles together in front of your chest and pause for a brief squeeze. Keep your shoulders down and avoid turning the movement into a press or letting your torso swing. Use a manageable load so you can control the stretch on the return.

"Cable Standing Biceps Curl (Rope Attachment)" — Perform 5 sets of 20, 15, 15, 10 and 10 reps. The biceps work alongside the brachialis and forearm muscles, with the neutral rope grip recruiting the latter two particularly well. Stand far enough from the low pulley to maintain cable tension, brace your core and keep your elbows close to your sides. Curl by bending at the elbows, allowing the rope ends to move slightly outward near the top, then lower with control. Avoid leaning back, shrugging or swinging; this direct arm work balances the pressing and chest-focused exercises earlier in the workout.

"Cable Rope Overhead Triceps Extension" — Perform 5 sets of 20, 15, 12, 10 and 10 reps. This isolation exercise primarily works the triceps, with the overhead arm position placing extra emphasis on the long head. Face away from a high pulley, keep your ribs stacked over your pelvis and hold your upper arms steady near your head as you extend your elbows. Let the rope separate slightly at the top if comfortable, then return under control. Avoid flaring your elbows excessively or arching your lower back to move the load. It complements the biceps curls with direct work for the opposing arm muscles.

"Wide-Grip Pull-Up" — Perform 3 sets of 10 reps. Pull-ups train the lats and upper back, with the biceps, rear delts, traps and forearms assisting. Begin from a controlled hang with your shoulders active, then draw your elbows down as you pull your chest toward the bar. Keep your torso steady and avoid kicking or shrugging to complete a rep. The vertical pulling movement adds back work to a session otherwise weighted toward chest and arms. If you cannot complete clean sets of 10, use an assisted pull-up machine or band rather than sacrificing form.

"Hanging Knee Raise" — Perform 5 sets of 20 reps. This bodyweight core exercise works the abdominals and hip flexors while also challenging grip and shoulder stability. Start from a still hang, brace your midsection and lift your knees toward your chest; gently curl your pelvis at the top to make the abdominal muscles contribute rather than relying only on the hip flexors. Lower slowly and resist swinging between repetitions. It finishes the workout with focused trunk work and reinforces control while hanging from a bar.

Warm up with several minutes of easy movement, shoulder and upper-back mobility, and lighter ramp-up sets before the Smith incline press. Rest about 2–3 minutes between demanding press and pull-up sets, and roughly 60–90 seconds between cable isolation and knee-raise sets, adjusting as needed to maintain good technique. Because the session contains substantial chest and arm volume, performing it once per week is a reasonable starting point; allow at least 48–72 hours before repeating hard work for the same muscles. Progress over time by adding small amounts of weight or completing more controlled reps while preserving the prescribed rep targets and form.