Friday - UpAes (Iconic)
Body Heatmap
Target Muscles
Incline Bench Press (Smith Machine)
✅ IF 10/10/10 smooth → NEXT session +5–10 lb ❌ IF rep speed slows → NEXT session same weight
Incline Bench Press (Smith Machine)
✅ IF 10/10/10 smooth → NEXT session +5–10 lb ❌ IF rep speed slows → NEXT session same weight
German Raises
✅ IF all 12 strict → NEXT session +2.5–5 lb ❌ IF shrugging → NEXT session same weight
German Raises
✅ IF all 12 strict → NEXT session +2.5–5 lb ❌ IF shrugging → NEXT session same weight
Cable Crossovers (Cable)
✅ IF all 15 with squeeze → NEXT session +2.5–5 lb ❌ IF tension lost → NEXT session same weight
Cable Crossovers (Cable)
✅ IF all 15 with squeeze → NEXT session +2.5–5 lb ❌ IF tension lost → NEXT session same weight
Overhead Triceps Extension (Cable)
✅ IF all 12 elbows fixed → NEXT session +5 lb ❌ IF elbows drift → NEXT session same weight
Overhead Triceps Extension (Cable)
✅ IF all 12 elbows fixed → NEXT session +5 lb ❌ IF elbows drift → NEXT session same weight
Bicep Curl (Cable)
✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
Bicep Curl (Cable)
✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
Standing Calf Raise (Smith)
✅ IF all 4×12 full stretch + pause → NEXT session +10 lb ❌ IF bouncing → NEXT session same weight
Standing Calf Raise (Smith)
✅ IF all 4×12 full stretch + pause → NEXT session +10 lb ❌ IF bouncing → NEXT session same weight
Ab Cycle
