Gympal

Friday - UpAes (Iconic)

Created by Nate Schramm
Nate Schramm
Incline Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

✅ IF 10/10/10 smooth → NEXT session +5–10 lb ❌ IF rep speed slows → NEXT session same weight
Set
KG
Reps
1
2
3
German Raises

German Raises

✅ IF all 12 strict → NEXT session +2.5–5 lb ❌ IF shrugging → NEXT session same weight
Set
KG
Reps
1
2
3
Cable Crossovers (Cable)

Cable Crossovers (Cable)

✅ IF all 15 with squeeze → NEXT session +2.5–5 lb ❌ IF tension lost → NEXT session same weight
Set
KG
Reps
1
2
3
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

✅ IF all 12 elbows fixed → NEXT session +5 lb ❌ IF elbows drift → NEXT session same weight
Set
KG
Reps
1
2
3
Bicep Curl (Cable)

Bicep Curl (Cable)

✅ IF all 12 strict → NEXT session +5 lb ❌ IF swing → NEXT session same weight
Set
KG
Reps
1
2
3
Standing Calf Raise (Smith)

Standing Calf Raise (Smith)

✅ IF all 4×12 full stretch + pause → NEXT session +10 lb ❌ IF bouncing → NEXT session same weight
Set
KG
Reps
1
2
3
Ab Cycle

Ab Cycle

Set
Reps
1
2
3
4