Preview · Friday · Monday, 9 Nov 2026 · 10:01 PM IST
Upper 2 · incline, row, arms
Second upper day. Incline and landmine instead of a second heavy bench. A row you did not do on Tuesday. Arms with a standard. Shoulders should still exist for next week.
How to handle weight
This is hypertrophy: 8–12 on most lifts, last two reps slow. Do not chase Monday’s bench number. Pull-ups: add a band until 5 clean exist. Face the pump without turning laterals into a swing.
Caution
If Thursday’s bag work fried the front delts, skip landmine and do cable fly. Do not deadlift ‘just a little’ because the platform is free. That is Saturday’s problem, and Saturday is legs.
If you are wrecked: Three movements: incline DB, one-arm row, face pull. Then go home.
0/8 movements ticked this week
Press pair
Incline first. Landmine if the shoulders still like overhead.
- Incline Dumbbell Press
4 × 8–10
Rest 1:30
Clip + YouTube demo
LoadHeavier than Monday’s incline if Monday was a third press. Pause the bottom.
Caution15–30° bench. Wrists stacked. Do not clank the bells for theatre.
- Landmine Press
3 × 8–12 / side
Rest 1:15
Clip + YouTube demo
LoadHalf-kneeling if standing sways. Match both arms.
CautionRibs down. Finish over the ear-line. Cranky shoulder: cable fly instead.
- Cable Fly
2 × 12–15
Rest 0:45
Clip + YouTube demo
LoadHug a barrel. Stop when the squeeze dies.
CautionSoft elbows. This is not a press. Do not shrug.
Pull pair
A row Tuesday did not already cook, then a vertical pull.
- Seated Cable Row
4 × 8–12
Rest 1:15
Clip + YouTube demo
LoadPull to the navel. Pause. Do not rock the spine as a pendulum.
CautionSit tall. Slight hip hinge, not a shrug to the ears.
- Pull-up
3 × 4–8
Rest 1:30
Clip + YouTube demo
LoadChin over, full hang. Band or foot-assist until 5 clean exist.
CautionNo kip. Neck does not crane over the bar.
- Rear-Delt Fly
3 × 12–20
Rest 0:45
Clip + YouTube demo
LoadTiny bells. Hinge. Fly to a T.
CautionDo not turn it into a cheat row. Pinkies slightly up.
Arms
One curl, one extension. Strict.
- Skull Crusher
3 × 8–12
Rest 1:00
Clip + YouTube demo
LoadEZ-bar kinder than straight. Lower to the forehead, not onto it.
CautionAngry elbows: tricep pushdown instead.
- Barbell Curl
3 × 6–10
Rest 1:00
Clip + YouTube demo
LoadStrict. If you need the hips, drop 2.5 kg.
CautionElbows quiet. Full stretch at the bottom.
If you cannot make the floor
Pike or deficit push-up 4 × 8, backpack row 4 × 10, diamond push-up 3 × 10, backpack curl 3 × 12, rear-delt fly 3 × 15.
Tomorrow
Legs 2 + engine
Saturday is legs 2 plus an engine piece. Eat. Do not stay out late and call it cardio.
Preview Saturday