Tuesday - Pull (Iconic)
Body Heatmap
Target Muscles
Pull Up
✅ IF all 4×8 → NEXT session +5 lb ❌ IF <8 → NEXT session same load or assist
Pull Up
✅ IF all 4×8 → NEXT session +5 lb ❌ IF <8 → NEXT session same load or assist
Lat Pulldown (Cable)
✅ IF 10/10/10 strict → NEXT session +10 lb ❌ IF lean-back → NEXT session same weight
Lat Pulldown (Cable)
✅ IF 10/10/10 strict → NEXT session +10 lb ❌ IF lean-back → NEXT session same weight
Makeshift Low Cable Row (Iconic)
✅ IF all 4×8 hit with chest tall and pause → NEXT session +10 lb ❌ IF torso rocks or pause lost → NEXT session same weight
Makeshift Low Cable Row (Iconic)
✅ IF all 4×8 hit with chest tall and pause → NEXT session +10 lb ❌ IF torso rocks or pause lost → NEXT session same weight
Rear Delt Reverse Fly (Cable)
✅ IF all 15 delts only → NEXT session +2.5–5 lb ❌ IF traps dominate → NEXT session same weight
Rear Delt Reverse Fly (Cable)
✅ IF all 15 delts only → NEXT session +2.5–5 lb ❌ IF traps dominate → NEXT session same weight
Hammer Curl (Cable)
✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
Hammer Curl (Cable)
✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
