Day 1 of Week 11 - Full Body 2

This high-volume, machine-based gym workout targets the back, quads, hamstrings, and shoulders with a descending-rep approach across five sets per exercise. It is primarily designed for hypertrophy, with machine support helping you focus on controlled repetitions and muscle tension. The 25 total working sets make it best suited to intermediate trainees; beginners can start with fewer sets and build up gradually. This is a mixed upper- and lower-body session rather than a complete full-body workout, since it does not include dedicated chest, glute, or calf exercises.

"Cable Bar Lateral Pulldown" — 5 sets of 30, 20, 12, 10, and 10 reps. This vertical pull emphasizes the latissimus dorsi, with the biceps, upper back, and rear delts assisting. Sit or kneel securely, set your shoulders down, and pull the bar toward your upper chest by driving your elbows down and slightly back. Keep your torso steady, pause briefly, and return the bar under control. Avoid pulling behind the neck, leaning far back, or jerking the weight. The high-to-lower rep sequence provides substantial lat volume and opens the workout with a focused back movement.

"Cable Elevated Row" — 5 sets of 30, 15, 12, 10, and 10 reps. This horizontal pull works the lats, rhomboids, and trapezius, with the biceps and forearms contributing. Set the cable around shoulder height, stand with a stable base, and keep your ribs stacked over your pelvis. Pull the handle toward your lower ribs by drawing your elbows back and bringing your shoulder blades together; then extend your arms smoothly. Avoid shrugging, arching your lower back, or using momentum to move the stack. Paired with the pulldown in the overall back work, the row adds a different pulling angle and more emphasis on scapular retraction and upper-back strength.

"Lever Leg Extension" — 5 sets of 20, 15, 15, 12, and 12 reps. This machine exercise primarily isolates the quadriceps, with the hip muscles helping stabilize your seated position. Adjust the seat so your knees align with the machine’s pivot and place the pad on your lower shins, just above the ankles. Extend your knees smoothly without snapping them into lockout, then lower the lever with control. Avoid swinging the weight or continuing through a painful range. Its direct quad focus complements the hamstring work that follows and adds leg volume without requiring a squat or hinge pattern.

"Lever Lying Leg Curl" — 5 sets of 20, 15, 15, 8, and 8 reps. The hamstrings are the primary target, while the calves may assist slightly and the torso stays supported. Lie face down with your knees aligned to the machine pivot and your hips resting on the pad. Curl the roller toward your glutes, pause briefly, and lower it slowly until your legs are nearly straight. Avoid lifting your hips, kicking the weight, or letting the stack drop. This knee-flexion exercise balances the extension work of the leg extension by training the backs of the thighs directly.

"Lever Seated Shoulder Press" — 5 sets of 20, 15, 12, 10, and 10 reps. This overhead press mainly trains the deltoids, with the triceps and upper chest assisting and the upper back helping stabilize. Adjust the seat so the handles begin around shoulder height. Sit firmly against the back pad, keep your wrists over your elbows, and press along the machine’s natural path without shrugging or over-arching your lower back. Lower the handles under control to a comfortable shoulder-level position, and avoid forcing a painful range or slamming into lockout. The supported press adds direct shoulder work to round out the session’s back and lower-body training.

The exercises are performed as straight sets, not supersets: complete all five sets of one exercise before moving on. Rest about 60–90 seconds after higher-rep sets and 90–150 seconds when heavier sets or slower recovery call for it. Warm up with 5–10 minutes of easy movement, then perform a few progressively heavier practice sets for the first exercises; keep all warm-ups comfortable rather than fatiguing. Start with loads that allow smooth technique throughout each listed rep target, and increase the weight modestly when you can complete every set with consistent form. For most people, perform this session once per week at first; it may be repeated or distributed across a weekly plan only when recovery and total training volume allow.