My Full Workout Plan

Schedule
Monday: Upper A
Tuesday: Lower A
Wednesday: Zone 2 Cardio
Thursday: Upper B
Friday: Lower B
Saturday: Zone 2 Cardio
Sunday: Zone 2 Cardio

𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR
Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR
Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR
Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR
Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR
Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR
Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR
Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR
Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR
Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR
Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR
Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR

𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR
Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR
Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR
Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR
Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR
Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR
Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR
Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR
Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR
Exercise 4: RDLs — 2x5-10 @ ~1 RIR
Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR
Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR

NOTES
- I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing
- I often take close to 4-5 minutes rest between sets
-I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

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