CRISTIAN

All supersets today — keep rest at 60s, push through both exercises back-to-back.

Incline + lateral raise = shoulder pump. Flat bench + curls = classic push/pull. Chest fly + rear fly = front & back delts in one superset.

Tap the weight field to enter your number. It saves automatically.

Muscle damage day — slow eccentrics on rows (3 sec down).

Pause at stretch on pull-ups. This is where growth happens.

Calves are here because you want them bigger — hit them hard, full ROM, pause at bottom stretch.

Same knee recovery rules as Monday. Wide stance TRX squat targets adductors.

Bulgarian split squats — use TRX for balance assist only, don’t pull yourself up.

Wk 3–4: Progress to light BB squat, BB RDL, walking lunges.

Finisher: Heavy bag — 4×1 min rounds, 30s rest.

Mechanical load day — flat bench is the main lift, treat it with respect.

Full pause at chest, controlled press. Arnold press builds all 3 delt heads.

Cable fly for the stretch — pause at full stretch position for 1 sec.

Muscle damage day — slow eccentrics on everything. Pull-ups: 4 sec negative.

Rows: 1 sec pause at top, squeeze shoulder blades. Hang high pulls are building toward squat cleans — stay explosive.

Wk 3–4 Finisher: Complex — Hang High Pull ×6 + BB Row ×6 + DB Pullover ×6 (3 rounds, 90s rest between rounds).