Workout Week v1.0

Monday

Chest

Upper + mid chest focus, shaping and symmetry.

Machine Bench Press (Cable Chest Press)
Sets/Reps 3 × 12

Main mid-chest press. Focus on smooth, full range; don’t lock out hard.

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Pec Deck / Butterfly
Sets/Reps 3 × 12–15

Inner chest squeeze. Keep shoulders down; think “hug the tree”.

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High-to-Low Cable Fly
Sets/Reps 3 × 12

Seat lower; pull down in an arc. Great for lower/inner chest and chest “shelf”.

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Low-to-High Cable Fly
Sets/Reps 3 × 12

Seat higher; sweep upward. Prioritizes upper chest and chest “square” look.

Single-Arm Cable Chest Press
Sets/Reps 2 × 12 / side

Great for fixing left/right imbalances and building athletic pushing strength.

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Cable Straight-Arm Pullover
Sets/Reps 2 × 12

Hits upper chest/lat tie-in; think long arc and ribcage expansion.

TUESDAY

Back & Biceps

V-taper, posture, and pulling strength.

WEDNESDAY

Shoulders & Triceps

Round shoulders, stable joints, strong triceps.

THURSDAY

Legs & Core

Knee-friendly leg strength + rotational core work.

FRIDAY

Full Body / Athletic Power

Golf, football, kayaking & rowing patterns in one session.

Static workouts

Monday

Chest

Upper + mid chest focus, shaping and symmetry.

Machine Bench Press (Cable Chest Press)
3 × 12
Main mid-chest press. Focus on smooth, full range; don’t lock out hard.
Pec Deck / Butterfly
3 × 12–15
Inner chest squeeze. Keep shoulders down; think “hug the tree”.
High-to-Low Cable Fly
3 × 12
Seat lower; pull down in an arc. Great for lower/inner chest and chest “shelf”.
Low-to-High Cable Fly
3 × 12
Seat higher; sweep upward. Prioritizes upper chest and chest “square” look.
Single-Arm Cable Chest Press
2 × 12 / side
Great for fixing left/right imbalances and building athletic pushing strength.
Cable Straight-Arm Pullover
2 × 12
Hits upper chest/lat tie-in; think long arc and ribcage expansion.

Tuesday

Back & Biceps

V-taper, posture, and pulling strength.

Wide-Grip Lat Pulldown
3 × 12
Slight lean back; pull to upper chest. Builds width and lats.
Close-Grip Lat Pulldown
3 × 12
Neutral/close grip for mid-back thickness and control.
Seated Cable Row
3 × 12
Chest up; squeeze shoulder blades. Huge for posture & rowing.
Straight-Arm Lat Pulldown
2 × 12
Keeps arms straight; really isolates lats and kayak stroke pattern.
Rear-Delt Cable Fly
2 × 12
Great for upper-back balance and shoulder health.
Cable Bicep Curl
3 × 12
Elbows pinned; think “curl the little finger up” for peak.
High Cable Curl
2 × 12
Elbow up at shoulder height; great for biceps “peak” shape.
Preacher Curl (Machine/DB)
2 × 12
Use the preacher pad; slow eccentrics, lighter weight.

Wednesday

Shoulders & Triceps

Round shoulders, stable joints, strong triceps.

Cable Front Raise
3 × 12
Light weight; raises to eye height. Helps with throwing & pressing.
Cable Lateral Raise
3 × 12
Side delts; think “pouring a pitcher” slightly at the top.
Rear-Delt Cable Fly
3 × 12
Crucial for shoulder health and posture; control the negative.
Cable Upright Row
2 × 12
Elbows stay higher than wrists; don’t yank, keep it smooth.
Face Pull
2 × 12–15
Pull toward nose/forehead; excellent for rotator cuff & rear delts.
Cable Tricep Pushdown
3 × 12
Elbows tight at sides; full extension and squeeze at the bottom.
Reverse-Grip Tricep Pushdown
2 × 12
Focus on control; great for elbow-friendly tricep work.
Overhead Cable Tricep Extension
2 × 12
Long-head triceps; keep upper arms still and core braced.

Thursday

Legs & Core

Knee-friendly leg strength + rotational core work.

Leg Extension
3 × 12–15
Quad strength to support the knee; smooth tempo, no kicking.
Leg Curl (Seated / Machine)
3 × 12–15
Hamstrings; helps balance the quad work for knee tracking.
Leg Press (Machine)
3 × 12–15
Push through heels; adjust range to keep knee comfortable.
Cable Hip Abduction
2–3 × 12 / side
Outer hip & glutes; big help for knee stability and balance.
Cable Hip Adduction
2–3 × 12 / side
Inner thigh; controlled range, don’t yank the cable.
High-to-Low Woodchopper
3 × 12 / side
Rotational power; think “golf downswing” with core control.
Low-to-High Woodchopper
2–3 × 12 / side
Opposite diagonal; mimics follow-through and paddle recovery.
Cable Crunch / Oblique Crunch
3 × 12–15
Pull with abs, not arms; rotate slightly for oblique focus.
Pallof Press (Anti-Rotation Hold)
2 × 20s / side
Resist rotation; this builds a bulletproof core for swings & rowing.

Friday

Full Body / Athletic Power

Golf, football, kayaking & rowing patterns in one session.

High-to-Low Woodchopper
2 × 12 / side
Explosive rotational power; control the deceleration at the end.
Low-to-High Woodchopper
2 × 12 / side
Opposite pattern; great for follow-through control and balance.
Single-Arm Cable Row (Kayak Pattern)
3 × 12 / side
Slight torso rotation; think “paddle stroke” with each rep.
Straight-Arm Lat Pulldown
2 × 12
Lats + core linkage; helps both kayaking and swing power.
Single-Arm Cable Chest Press
3 × 10 / side
Horizontal push strength; think “throwing” and “pushing off”.
Face Pull
2 × 12–15
Protects shoulders with all the athletic work you’re doing.
Pallof Press (Anti-Rotation)
2 × 20s / side
Teaches your core to resist unwanted twist — huge for golf & rowing.