Day 1 of Week 14 - Full Body 2

This high-volume, mostly hypertrophy-focused gym workout trains the back, shoulders and arms, with additional work for the glutes, hamstrings and spinal erectors. Its mostly moderate-to-high rep ranges also build muscular endurance. Cable machines, dumbbells and a Roman chair or hyperextension bench are required, so it is best suited to a gym. The session is most appropriate for intermediate lifters; beginners can try it by reducing the number of sets and using light loads. All exercises are listed as straight sets—there are no supersets—so complete the prescribed sets for each movement before moving on.

"Cable Bar Lateral Pulldown" — Perform 5 sets of 30, 15, 12, 11 and 11 reps. This vertical pull primarily works the lats, with help from the biceps, upper back and rear deltoids. Sit or kneel securely, lift the chest and set the shoulders down before pulling the bar toward the upper chest by driving the elbows down. Let the arms reach overhead on the return without allowing the cable to pull you out of position. Avoid pulling behind the neck, leaning far back or jerking the weight. The pulldown builds a foundation of lat volume before the workout’s rowing and arm exercises.

"Cable Elevated Row" — Perform 5 sets of 30, 15, 12, 11 and 11 reps. This row emphasizes the lats, rhomboids and traps, while the biceps and forearms assist. Set the pulley around shoulder height, maintain a neutral spine with ribs stacked over the pelvis, and pull the handle toward the lower ribs as the shoulder blades draw together. Return slowly until the arms are extended. Avoid shrugging, rocking backward or using momentum. The elevated cable line complements the pulldown by adding horizontal pulling work for the middle and upper back.

"Hyperextension" — Perform 1 set of 20 reps. The glutes, hamstrings and spinal erectors work together to extend the hips and control the torso. Position the pad across the front of the hips, keep the body long, and lower by hinging at the hips. Rise until the torso reaches a neutral line, squeezing the glutes without cranking the lower back into an arch. Avoid bouncing, pulling on the neck or lifting higher than your comfortable range. This bodyweight set introduces posterior-chain work before the weighted variation that follows.

"Plate Hyperextension" — Perform 4 sets of 20, 15, 15 and 15 reps. Holding a plate close to the chest increases the challenge for the glutes, hamstrings and spinal erectors. Secure the feet, position the hips just above the pad and brace before each rep. Hinge down under control, then drive the hips forward to return to a straight, neutral position. Keep the plate close and avoid swinging or overextending at the top. It builds on the preceding bodyweight set with added resistance; because both exercises train a similar pattern, choose a manageable load and keep every repetition controlled.

"Dumbbell Standing Around World" — Perform 5 sets of 20, 15, 12, 12 and 12 reps. This shoulder-control movement works the front and side deltoids, with the upper traps, triceps and shoulder stabilizers helping guide the dumbbells. Stand tall with a soft bend in the elbows and lift the weights out to the sides, then continue in a smooth arc overhead as your mobility allows. Lower along the same path without swinging, shrugging or arching the lower back. Use light dumbbells and a pain-free range. It adds broad-range shoulder work after the back and posterior-chain exercises.

"Cable Standing Supinated Face Pull (With Rope)" — Perform 5 sets of 20 reps. The rear deltoids, rhomboids and mid-to-lower traps are the main targets; the rotator cuff and biceps also assist. Set the pulley around or slightly above head height, take an underhand grip and step back until the cable stays taut. Pull the rope toward the face with the elbows out, squeeze the shoulder blades together, and return under control. Keep the ribs down and torso still; avoid leaning back, shrugging or using a load that makes you sway. This rear-shoulder and upper-back exercise complements the around-the-world movement by training the back of the shoulders and scapular control.

"Cable Curl" — Perform 5 sets of 20, 20, 15, 12 and 12 reps. The biceps brachii do most of the work, supported by the brachialis, forearm muscles and brachioradialis. Stand upright at a low cable with an underhand grip, keep the elbows close to your sides, and curl by bending the elbows. Lower until the arms are long while maintaining cable tension. Avoid rocking the torso, bending the wrists or letting the shoulders take over. The cable provides steady resistance for focused biceps work after the pulling exercises.

"Cable Rope Overhead Triceps Extension" — Perform 5 sets of 20, 20, 12, 12 and 12 reps. This movement targets the triceps, especially the long head, while the shoulders and core stabilize the overhead position. Face away from a high pulley, hold the rope overhead with elbows bent and close to the head, then extend the arms without flaring the ribs. Return slowly to a comfortable stretch. Keep the torso upright and avoid arching the lower back or allowing the elbows to drift excessively. Paired with the cable curls in the workout’s overall arm work, it trains the opposing elbow-extension muscles and helps balance arm development; the exercises are performed as straight sets, not a superset.

Overall, this session provides substantial pulling, shoulder, arm and posterior-chain volume. Warm up with 5–10 minutes of easy movement, then do light practice sets for the first cable exercises and shoulder work. Rest about 90–120 seconds between demanding sets and 60–90 seconds for isolation exercises, taking longer when needed to maintain good form. Because the workload is high, start with once per week and allow enough recovery; adjust frequency or volume based on soreness and performance. Progress gradually by adding a small amount of weight or improving control and range of motion while keeping the prescribed reps clean. If technique deteriorates, reduce the load or stop the set rather than forcing repetitions.