Day 2 of Week 15 - Full Body 2

This high-volume gym workout combines cable pulls, shoulder accessories, arm isolation, and back extensions to train the lats, upper back, shoulders, biceps, triceps, glutes, hamstrings, and spinal erectors. It uses straight sets rather than supersets, with mostly moderate-to-high repetitions. The substantial volume makes it best suited to intermediate trainees who can maintain good technique and recover well; beginners can start with fewer sets. A cable machine, dumbbells, and a hyperextension bench or Roman chair are required.

“Cable Bar Lateral Pulldown” — 5 sets of 30, 15, 12, 12, and 12 reps. This vertical pull primarily works the lats, with the biceps, upper back, and rear shoulders assisting. Set your shoulders down, keep your chest lifted, and drive your elbows toward your sides as the bar comes to your upper chest. Return the bar slowly without swinging or pulling behind your neck. It provides the workout’s main lat-focused movement and complements the rows with a different pulling direction.

“Cable Elevated Row” — 5 sets of 30, 15, 12, 12, and 12 reps. The lats, rhomboids, and traps are the main targets, while the biceps and forearms assist. With the cable set around shoulder height, keep your ribs stacked and spine neutral; pull the handle toward your lower ribs by driving your elbows back and bringing your shoulder blades together. Avoid shrugging, leaning back, or jerking the weight. This horizontal pulling pattern adds upper-back work alongside the pulldown.

“Hyperextension” — 1 set of 20 reps. This bodyweight hip-extension exercise trains the glutes and hamstrings, with the spinal erectors helping stabilize the trunk. Position the pad across the front of your hips, lower with your body in a long, controlled line, then raise until your torso reaches neutral. Avoid bouncing, pulling on your neck, or overextending your lower back. It introduces posterior-chain work before the weighted variation that follows.

“Plate Hyperextension” — 4 sets of 20, 15, 15, and 15 reps. Holding a plate close to your chest increases the challenge for the glutes, hamstrings, and spinal erectors. Brace your trunk, hinge at the hips, and lift by driving your hips forward until your body is neutral; lower under control. Keep the plate close and avoid swinging or cranking your back at the top. This adds progressively loaded posterior-chain work after the bodyweight set.

“Dumbbell Standing Around World” — 5 sets of 20, 15, 12, 12, and 12 reps. This shoulder-control exercise emphasizes the front and side deltoids, with the upper traps, triceps, and shoulder stabilizers assisting. Use light dumbbells, stand tall, and raise your arms in a smooth arc from your sides through a T position toward overhead, keeping a soft bend in your elbows. Keep your ribs down and avoid swinging, shrugging, or forcing a painful overhead range. Its large, controlled arc adds shoulder work distinct from the pulling exercises.

“Cable Standing Supinated Face Pull (With Rope)” — 5 sets of 20 reps. The rear deltoids, mid and lower traps, and rhomboids do most of the work, while the rotator cuff and biceps assist. Set the pulley high, use an underhand grip, and pull the rope toward your face with your elbows out and back. Keep your torso steady and return the cable with control; avoid leaning back or using momentum. This exercise adds focused rear-shoulder and upper-back work to balance the workout’s other shoulder and arm training.

“Cable Curl” — 5 sets of 20, 20, 15, 12, and 12 reps. This movement targets the biceps, with the brachialis and forearm muscles assisting. Stand tall with your elbows close to your sides and wrists straight, curl by bending at the elbows, then lower the handle slowly. Keep your shoulders and torso still rather than leaning back or swinging. The cable maintains tension through the curl and provides direct biceps work after the back exercises.

“Cable Rope Overhead Triceps Extension” — 5 sets of 20, 20, 12, 12, and 12 reps. The triceps are the primary muscles worked, especially the long head, while the shoulders and core stabilize your position. Face away from a high pulley, keep your elbows near your head, and extend your arms without flaring your ribs or arching your lower back. Let the rope separate slightly at the top if comfortable, then lower under control. The overhead position complements the biceps curls with direct triceps work from a different arm angle.

Warm up with 5–10 minutes of easy movement, followed by light, controlled practice reps for the shoulders, back, and hips. Rest about 90–120 seconds after the pulldown, row, and hyperextension sets, and 60–90 seconds between accessory sets; take longer if needed to keep your form consistent. Because the total volume is high, start by performing this session once per week and adjust based on recovery. Over time, progress by adding a small amount of weight when you can complete the prescribed reps with smooth, pain-free technique. The workout builds broad upper-body and posterior-chain strength and muscle while rewarding controlled repetitions over momentum.