3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
ChestBeginnerIsolation
Machine Chest Fly
Pec-deck fly for a deep chest stretch.
Benefits
- Isolates the chest without tiring the triceps
- Easy to control the stretch
How to do it
- Slight bend in the elbows, fixed throughout
- Squeeze the handles together for a second
- Open slowly to a comfortable stretch
Common mistakes
- Turning it into a press by bending the elbows
- Over-stretching past the shoulder line
Starting prescription
- sets
- 3
- reps
- 12–15
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Modify
With a severe shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Easier
Programs that use it
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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