Day 2 of Week 11 - Full Body 2

This upper-body workout uses straight sets and a high-volume, descending-rep approach to train the chest, arms and back. The Smith incline press and dumbbell fly emphasize the upper chest, cable curls and rope pushdowns isolate the biceps and triceps, and wide-grip pull-ups train the lats and upper back. It is designed primarily for hypertrophy, with repeated sets that can also improve muscular endurance. The equipment makes this a gym workout. It may suit intermediate and advanced lifters; beginners can adapt it with lighter loads, assisted pull-ups and fewer sets. The listed exercises are performed as individual sets, not supersets. Use a load that allows controlled, consistent reps throughout each exercise’s sets.

"Smith Incline Bench Press": Perform 5 sets of 20, 15, 12, 10 and 10 reps. This guided press primarily targets 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 pulled back and down, and plant your feet firmly. Lower under control with wrists stacked over elbows; avoid bouncing the bar, flaring the elbows excessively or letting the shoulders roll forward. It is the workout’s main compound chest movement, providing a stable pressing foundation before the more isolating fly.

"Dumbbell Incline Fly": Perform 5 sets of 20, 15, 12, 10 and 10 reps. The incline angle emphasizes the upper chest, while the front delts and shoulder stabilizers help control the movement. Keep a soft bend in your elbows and lower the dumbbells in a wide, controlled arc only as far as your shoulders remain comfortable. Bring them back together as if hugging a tree, rather than turning the movement into a press. Placed after the incline press, this exercise adds direct chest work through a stretched-to-contracted range; use a lighter load and avoid forcing a deep stretch.

"Cable Curl": Perform 6 sets of 20, 15, 15, 12, 10 and 10 reps. This cable isolation exercise targets the biceps brachii, with assistance from the brachialis, forearm muscles and wrist stabilizers. Stand tall with your ribs stacked over your pelvis, keep your elbows close to your sides, and curl by bending at the elbows. Lower the handle smoothly without leaning back, swinging or letting the wrists fold. The cable maintains tension through the rep, complementing the chest work with focused arm training. Keep the load manageable so you can maintain strict form across all six sets.

"Cable Rope Pushdown": Perform 5 sets of 20, 15, 12, 10 and 10 reps. The triceps are the primary target, while the shoulders and forearms help stabilize the movement. With the rope attached to a high pulley, keep your upper arms near your ribs and extend your elbows to press the rope down; separate the rope ends slightly at the bottom if comfortable. Return under control without shrugging or rocking your torso. This direct triceps work complements the pressing exercises, which also involve the triceps, while allowing you to train elbow extension with a focused cable movement.

"Wide-Grip Pull-Up": Perform 5 sets of 10 reps. Pull-ups primarily work the lats, with the rhomboids, traps, rear delts, biceps and forearms contributing. Begin with your shoulders set away from your ears, brace your trunk, and pull by driving your elbows down while keeping your body controlled. Avoid kipping, shrugging or craning your neck to force your chin over the bar. This vertical pull adds back work to a session otherwise weighted toward chest and arms. Since the biceps have already been trained, use assistance or reduce the reps if needed to keep every pull-up strict; do not sacrifice form to reach the target.

Rest about 90–150 seconds between demanding compound sets and 60–90 seconds between isolation sets, extending rest when needed to preserve good technique. Before training, spend 5–10 minutes warming up and perform a few gradually heavier practice sets for the pressing and pulling movements. Depending on recovery and your wider program, perform this workout once or twice weekly, leaving at least 48 hours before repeating the same demanding upper-body session. Progress over time by adding a small amount of weight or improving rep quality while keeping the prescribed form; if recovery becomes difficult, reduce the number of sets. This combination builds upper-chest and arm volume while maintaining a useful vertical-pulling challenge for the back.