27/11/2025
1️⃣ Mechanical Tension – The primary driver of muscle growth. Heavier loads in this rep range maximize tension without requiring excessive volume.
2️⃣ Lower Fatigue – Machines and cables offer joint stability and remove the need for heavy bracing. That means you can push hard locally without frying your CNS or joints great for frequency and recovery
3️⃣ Effective Hypertrophy Stimulus – Research shows training close to failure (1–2 RIR) in moderate-to-heavy rep ranges produces similar or better gains than high-rep sets with less fatigue
1. Machine Lateral Raise
• 2 sets x 5–8 reps @ 1 RIR
2. Machine Seated Chest Press
• 2 sets x 5–8 reps @ 1 RIR
3. Machine Seated Chest Fly
• 2 sets x 5–8 reps @ 1 RIR
4. Incline Dumbbell Neutral Grip Bench Press
• 2 sets x 5–8 reps @ 1 RIR
5. Seated Cable Row
• 3 sets x 5–8 reps @ 1 RIR
6. Cable Standing Overhead Tricep Extension (V-Bar)
• 2 sets x 5–8 reps @ 1 RIR
