can hit a weak point with surgical
precision.
Finally, there are machines,
which cover an extremely wide
scope of options, including cable-
pulley systems, weight-stack
systems, and plate-loaded
apparatus. These are designed
for specific movement patterns,
everything from pulldowns for the
lats to presses for the chest and
shoulders to curls and extensions
for the bi’s and tri’s.
THE 1-2-3 INTENSITY PROGRAM
This plan fully implements the barbell/dumbbell/machine ordering approach,
hitting each body part twice a week, once with a longer workout and once with a
triset to failure. Add ample warmup sets as needed. Choose weights that make it
possible but challenging to hit the listed rep totals, and strive for failure on the
machine-based exercises.
EXERCISE
Back, Chest
& Triceps
EXERCISE
SETS
4
3
12, 10, 8, 6
3
3 12, 10, 8
Pec-deck Flye 3 12., 10, 8
Close-grip Bench Press 4 12, 10, 8, 6
One-arm Dumbbell
Overhead Extension 3
3
TRICEPS
10, 8, 6
3
Lat Pulldown
Barbell Bench Press
REPS
3
One-arm
Dumbbell Row
REPS
CHEST
BACK
Barbell Row
SETS
10, 8, 6
3
10, 10, 10
3
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