@christiandcastano: CABLE PUSH PULL 🦾 SUPERSET 1: WIDTH & OVERALL CHEST ✈️ Wide Lat Pulldown: Drive your elbows down and back to build maximum back width and target the upper lats. 💥 Cable Crossovers: Step forward and press the cables together, focusing on a deep stretch and a hard squeeze to hit the entire chest. SUPERSET 2: MID-BACK THICKNESS & UPPER CHEST 🚣‍♂️ Chest Supported Rows: Straddle the bench and pull tight to your torso. The chest support kills momentum so you can purely isolate the mid-back. 🚀 Incline Press: Flip around on the bench and press upward to target the upper pectoral fibers with that constant cable resistance. SUPERSET 3: REAR DELTS & UPPER CHEST ISOLATION 🦅 Chest Supported Reverse Flies: Sweep the cables out wide to target those stubborn rear delts and upper back muscles without cheating the weight. ⚔️ Incline Underhand Flies: Keep your palms up and scoop the cables together to strictly isolate and carve out the upper chest. SUPERSET 4: UNILATERAL MID-BACK & INNER CHEST 🦍 Seated Mid-Row: Work one arm at a time to pull heavy and build unilateral mid-back thickness while fixing any strength imbalances. 🛡️ Mid Pec Flies: Sit tall and bring the cables straight across your torso to carve out the inner chest and finish the fibers. SUPERSET 5: LAT BIAS & CORE STABILITY ⚡ Single Arm Cross-Body Pulldown: Pulling diagonally aligns perfectly with your lat fibers for an insane peak contraction and deep stretch. 🔥 Underhand Standing Press: Press the cable upward across your body to hammer the upper chest while forcing your core to stabilize the unilateral load. SUPERSET 6: PULLOVER & LOWER CHEST BURNOUT 🦇 Single-Arm Pullover: Lean into the bench and pull down with a straight arm to isolate the lats and take the biceps completely out of the movement. ⚓ High to Low Pec Flies: Stand tall and drive the cables downward to target the lower chest and empty whatever is left in the tank.

Christian Castano

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Sunday 03 May 2026 20:05:28 GMT