Denser pressing/pulling volume.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Seated at a low pulley, pull the handle to the torso while keeping the back upright.
Press a weight from shoulder height to full lockout overhead.
A chest isolation exercise performed lying on a bench, using a wide arcing motion to target the pectoral muscles through horizontal shoulder adduction.
Hinge at the hips with dumbbells in each hand, pull both weights from a hang to the ribcage together, squeezing the shoulder blades.
An isolation exercise that targets the lateral (medial) deltoid through shoulder abduction.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.