Guide My Upper and Lower

[Luffy]

Upper- 2x toosa/recline (biases the bicep and has better descending profile than “preacher curls”), 1x ER recline curl (biases the long head of the bicep better), 2x chest fly (mid chest and arms straight when adducting), 1x kneeling cable H/L fly (upper chest and limits the use of other muscles with a d-ring cuff), 2x lat pull down (frontal plane movement for the lats), 1x close grip row (sagital plane movement for mid back and lats), 2x wide grip T-bar (targets upper back and rear delts allowing for no need to isolate rear delts) you can do kelso shrugs instead if you want as the close grip row will still hit the rear delts, 2x carter extension w/d-ring (hits all 3 heads of the tricep and has the needed good stability), 1-2x overhead tricep extension (more help with the long head), reverse curl (biases the brachials), 2x seated or cable lat raise (side delts, I like the seated variants as it makes sure your bicep path is aligned allowing for side delt isolation), 2x top half should press (front delt isolation)

Lower- 2x leg extension with seatbelt/ one set sitting upright and the other leaning back (seat back isolates the rectus femorus), 2x leg press/squat pattern (not needed for quads but I like to throw it in), 2x seated hamstring curl with seatbelt ofc (biases the heads of the hamstring at once), 2x cable SLDL (further hits the hamstring and also helps the erectors), 2x abduction/adduction (obviously hits the adductors and the abductors, don’t fall for the propaganda of needed to lean forward as you do not), 2x any straight leg calf raise (2026 and you better not be doing seated calf raises), 2x cable crunch (all you need for abs)

@submissivechud @Neurodivergentt @TonyDr thots?

Inb4 “TDLR”

 

[submissivechud]

Bro hits lower

 

[trenghost]

inb4 20 nigs say dnr

 

[Luffy]

Bro hits lower

Sorry for disappointing you sensei chud

 

[Luffy]

inb4 20 nigs say dnr

Inb4 “just lift the weights bro”

 

[trenghost]

Inb4 “just lift the weights bro”

inb4 "bench and forget"

 

[Neurodivergentt]

Mogged by torso limbs

 

[lotuus]

diiiiiiiddd nooooooooott rreeeeaaaddddd

 

[Luffy]

Mogged by torso limbs

In 2023 mabye

diiiiiiiddd nooooooooott rreeeeaaaddddd

1/20

 

[mirinmirinmirin]

Upper- 2x toosa/recline (biases the bicep and has better descending profile than “preacher curls”), 1x ER recline curl (biases the long head of the bicep better), 2x chest fly (mid chest and arms straight when adducting), 1x kneeling cable H/L fly (upper chest and limits the use of other muscles with a d-ring cuff), 2x lat pull down (frontal plane movement for the lats), 1x close grip row (sagital plane movement for mid back and lats), 2x wide grip T-bar (targets upper back and rear delts allowing for no need to isolate rear delts) you can do kelso shrugs instead if you want as the close grip row will still hit the rear delts, 2x carter extension w/d-ring (hits all 3 heads of the tricep and has the needed good stability), 1-2x overhead tricep extension (more help with the long head), reverse curl (biases the brachials), 2x seated or cable lat raise (side delts, I like the seated variants as it makes sure your bicep path is aligned allowing for side delt isolation), 2x top half should press (front delt isolation)

Lower- 2x leg extension with seatbelt/ one set sitting upright and the other leaning back (seat back isolates the rectus femorus), 2x leg press/squat pattern (not needed for quads but I like to throw it in), 2x seated hamstring curl with seatbelt ofc (biases the heads of the hamstring at once), 2x cable SLDL (further hits the hamstring and also helps the erectors), 2x abduction/adduction (obviously hits the adductors and the abductors, don’t fall for the propaganda of needed to lean forward as you do not), 2x any straight leg calf raise (2026 and you better not be doing seated calf raises), 2x cable crunch (all you need for abs)

@submissivechud @Neurodivergentt @TonyDr thots?

Inb4 “TDLR”

 

[Luffy]

View attachment 421674

2/20

 

[skey]

Upper- 2x toosa/recline (biases the bicep and has better descending profile than “preacher curls”), 1x ER recline curl (biases the long head of the bicep better), 2x chest fly (mid chest and arms straight when adducting), 1x kneeling cable H/L fly (upper chest and limits the use of other muscles with a d-ring cuff), 2x lat pull down (frontal plane movement for the lats), 1x close grip row (sagital plane movement for mid back and lats), 2x wide grip T-bar (targets upper back and rear delts allowing for no need to isolate rear delts) you can do kelso shrugs instead if you want as the close grip row will still hit the rear delts, 2x carter extension w/d-ring (hits all 3 heads of the tricep and has the needed good stability), 1-2x overhead tricep extension (more help with the long head), reverse curl (biases the brachials), 2x seated or cable lat raise (side delts, I like the seated variants as it makes sure your bicep path is aligned allowing for side delt isolation), 2x top half should press (front delt isolation)

Lower- 2x leg extension with seatbelt/ one set sitting upright and the other leaning back (seat back isolates the rectus femorus), 2x leg press/squat pattern (not needed for quads but I like to throw it in), 2x seated hamstring curl with seatbelt ofc (biases the heads of the hamstring at once), 2x cable SLDL (further hits the hamstring and also helps the erectors), 2x abduction/adduction (obviously hits the adductors and the abductors, don’t fall for the propaganda of needed to lean forward as you do not), 2x any straight leg calf raise (2026 and you better not be doing seated calf raises), 2x cable crunch (all you need for abs)

@submissivechud @Neurodivergentt @TonyDr thots?

Inb4 “TDLR”

Dnr tldr

 

[Luffy]

Dnr tldr

3/20

 

[TonyDr]

“preacher curls”

Only good on machines and pulleys, especially if you can contract till hand get behind your head

 

[viasco]

im not seeing panther crawls in there anywhere -.-

 

[Dancin]

Upper- 2x toosa/recline (biases the bicep and has better descending profile than “preacher curls”), 1x ER recline curl (biases the long head of the bicep better), 2x chest fly (mid chest and arms straight when adducting), 1x kneeling cable H/L fly (upper chest and limits the use of other muscles with a d-ring cuff), 2x lat pull down (frontal plane movement for the lats), 1x close grip row (sagital plane movement for mid back and lats), 2x wide grip T-bar (targets upper back and rear delts allowing for no need to isolate rear delts) you can do kelso shrugs instead if you want as the close grip row will still hit the rear delts, 2x carter extension w/d-ring (hits all 3 heads of the tricep and has the needed good stability), 1-2x overhead tricep extension (more help with the long head), reverse curl (biases the brachials), 2x seated or cable lat raise (side delts, I like the seated variants as it makes sure your bicep path is aligned allowing for side delt isolation), 2x top half should press (front delt isolation)

Lower- 2x leg extension with seatbelt/ one set sitting upright and the other leaning back (seat back isolates the rectus femorus), 2x leg press/squat pattern (not needed for quads but I like to throw it in), 2x seated hamstring curl with seatbelt ofc (biases the heads of the hamstring at once), 2x cable SLDL (further hits the hamstring and also helps the erectors), 2x abduction/adduction (obviously hits the adductors and the abductors, don’t fall for the propaganda of needed to lean forward as you do not), 2x any straight leg calf raise (2026 and you better not be doing seated calf raises), 2x cable crunch (all you need for abs)

@submissivechud @Neurodivergentt @TonyDr thots?

Inb4 “TDLR”

dnr