Lumino
Iron
- Joined
- Jun 12, 2026
- Posts
- 18
- Reputation
- 4
Smith Incline Bench Press — 4×6–8, 210s rest
Shoulder Press Machine — 3×8–10, 180s rest
Pec Deck Fly — 3×10–12, 150s rest
Cable Lateral Raise — 4×12–15, 120s rest
Overhead Cable Bar Triceps Extension — 3×10–12, 120s rest
Cable Bar Pushdown — 2×10–12, 90s rest
Lat Pulldown — 4×8–10, 210s rest
Low Cable Row — 3×8–10, 150s rest
Machine Seated Row (High Pad) — 3×8–10, 180s rest
Reverse Pec Deck — 3×12–15, 120s rest
Cable Bayesian Curl — 3×10–12, 120s rest
Wrist Curl — 2×15–20, 90s rest
Reverse Wrist Curl — 2×15–20, 60s rest
Cable/Dumbell Reverse Curl — 2×12–15, 90s rest
Neck Work — 2×15 each direction, 60s rest
Smith Squat — 4×6–8, 210s rest
Leg Extension — 4×10–12, 150s rest
Seated Leg Curl — 3×10–12, 120s rest
Hip Abductor — 4×12–15, 120s rest
Hip Adductor — 4×12–15, 120s rest
Smith Calf Raise (plate under toes) — 4×12–15, 120s rest
Smith RDL — 4×6–8, 210s rest
Seated Leg Curl — 4×10–12, 120s rest
Smith Hip Thrust — 4×8–10, 180s rest
Leg Extension — 3×10–12, 150s rest
Hip Abductor — 4×12–15, 120s rest
Hip Adductor — 4×12–15, 120s rest
Seated Calf Raise — 4×12–15, 120s rest
Shoulder Press Machine — 3×8–10, 180s rest
Pec Deck Fly — 3×10–12, 150s rest
Cable Lateral Raise — 4×12–15, 120s rest
Overhead Cable Bar Triceps Extension — 3×10–12, 120s rest
Cable Bar Pushdown — 2×10–12, 90s rest
Lat Pulldown — 4×8–10, 210s rest
Low Cable Row — 3×8–10, 150s rest
Machine Seated Row (High Pad) — 3×8–10, 180s rest
Reverse Pec Deck — 3×12–15, 120s rest
Cable Bayesian Curl — 3×10–12, 120s rest
Wrist Curl — 2×15–20, 90s rest
Reverse Wrist Curl — 2×15–20, 60s rest
Cable/Dumbell Reverse Curl — 2×12–15, 90s rest
Neck Work — 2×15 each direction, 60s rest
Smith Squat — 4×6–8, 210s rest
Leg Extension — 4×10–12, 150s rest
Seated Leg Curl — 3×10–12, 120s rest
Hip Abductor — 4×12–15, 120s rest
Hip Adductor — 4×12–15, 120s rest
Smith Calf Raise (plate under toes) — 4×12–15, 120s rest
Smith RDL — 4×6–8, 210s rest
Seated Leg Curl — 4×10–12, 120s rest
Smith Hip Thrust — 4×8–10, 180s rest
Leg Extension — 3×10–12, 150s rest
Hip Abductor — 4×12–15, 120s rest
Hip Adductor — 4×12–15, 120s rest
Seated Calf Raise — 4×12–15, 120s rest
