This page now covers a much wider set of gym exercises so members can understand movements for every major body part.
Primary barbell chest press for strength and muscle growth.
Set shoulder blades tight on the bench, grip slightly wider than shoulder width, lower the bar to mid chest, pause briefly, and press back up without bouncing.
4 sets, 6 to 10 reps, 20 mins duration
Push day or upper body day
Chest
Upper chest focused pressing movement with better range of motion.
Set bench to a low incline, keep feet planted, lower dumbbells beside upper chest, and press upward in an arc while maintaining control.
4 sets, 8 to 12 reps, 15 mins duration
Early in chest session
Chest
Isolation movement for chest squeeze and shape.
Stand in split stance, keep a soft elbow bend, pull handles together in front of chest, squeeze, and return slowly without overstretching shoulders.
3 sets, 12 to 15 reps, 12 mins duration
After heavy presses
Chest
Machine movement to build lat width and pulling control.
Sit upright, lock thighs under pad, pull the bar to upper chest with elbows driving down, and return under control without swinging.
4 sets, 10 to 12 reps, 15 mins duration
Back day
Back
Heavy compound row for thickness across the back.
Hinge at hips, keep neutral spine, pull the bar toward lower ribs, squeeze shoulder blades, and lower with full control.
4 sets, 6 to 10 reps, 18 mins duration
Main back strength movement
Back
Controlled horizontal pull for posture and mid-back development.
Sit tall, brace core, pull handle toward navel, keep chest open, and release slowly while maintaining a neutral back.
3 sets, 10 to 12 reps, 14 mins duration
Mid back workout block
Back
Fundamental lower body lift for strength, muscle, and athleticism.
Place bar securely, brace core, push hips back and knees out, squat to safe depth, and drive through mid-foot to stand.
5 sets, 5 to 8 reps, 20 mins duration
Leg day main lift
Legs
Machine leg builder for quad and glute volume.
Place feet shoulder width on platform, lower sled until knees are comfortably bent, and press upward without locking knees hard.
4 sets, 10 to 15 reps, 15 mins duration
After squats
Legs
Hip hinge exercise for hamstrings and posterior chain strength.
Hold bar close to thighs, soften knees, hinge hips back, lower until hamstrings stretch, and stand by driving hips forward.
4 sets, 8 to 12 reps, 16 mins duration
Leg day or posterior chain day
Legs
Single-leg movement for leg balance, glute activation, and endurance.
Step forward, lower both knees, keep chest upright, push through front heel, and continue alternating legs in control.
3 sets, 12 each leg reps, 12 mins duration
Accessory leg work
Legs
Classic arm builder for bicep size and control.
Stand tall, keep elbows tucked, curl weight toward shoulders, squeeze at top, and lower slowly without swinging.
3 sets, 10 to 15 reps, 12 mins duration
Arm day or upper day finisher
Arms
Neutral grip curl for biceps and forearm thickness.
Hold dumbbells in neutral grip, curl upward while keeping elbows close, and lower under control.
3 sets, 10 to 12 reps, 10 mins duration
Arm day
Arms
Cable isolation movement for tricep contraction and elbow control.
Stand close to cable, lock elbows near ribs, press bar down fully, squeeze triceps, and return slowly.
3 sets, 12 to 15 reps, 10 mins duration
After pressing work
Arms
Long-head tricep movement for fuller arm development.
Hold dumbbell overhead, keep elbows pointing forward, lower behind head carefully, and extend fully.
3 sets, 10 to 12 reps, 10 mins duration
Arm day accessory
Arms
Main pressing lift for shoulder size and overhead strength.
Start weights at shoulder level, brace core, press overhead, avoid over-arching lower back, and lower smoothly.
4 sets, 8 to 12 reps, 15 mins duration
Push day
Shoulders
Isolation movement for side delts and shoulder width.
Lift dumbbells out to the sides with slight elbow bend, stop around shoulder height, and lower slowly without shrugging.
4 sets, 12 to 15 reps, 10 mins duration
Shoulder day accessory
Shoulders
Helps round out shoulders and improve posture.
Hinge forward or use reverse pec deck, open arms wide, squeeze rear delts, and return slowly.
3 sets, 12 to 15 reps, 10 mins duration
Shoulder or back session
Shoulders
Simple but effective isometric exercise for core stability.
Keep elbows under shoulders, squeeze glutes, brace abs, and hold a straight line from head to heels without sagging.
3 sets, 30 to 60 sec reps, 8 mins duration
Warm-up or finish
Core
Advanced abdominal movement for lower abs and hip flexors.
Hang from bar, brace torso, lift legs with control, pause, and lower without swinging.
3 sets, 10 to 15 reps, 10 mins duration
End of workout
Core
Rotational core exercise for obliques and control.
Lean back slightly, keep spine long, rotate side to side, and move with control rather than speed.
3 sets, 20 total reps, 8 mins duration
Core circuit
Core
Heavy full body pull that builds total strength and posterior chain power.
Set feet under bar, brace hard, push floor away, keep bar close, lock out by squeezing glutes, and lower with control.
4 sets, 4 to 6 reps, 20 mins duration
Strength day
Full Body
Bodyweight staple that improves upper body strength and core control.
Set hands under shoulders, keep body straight, lower chest toward floor, and press up without hips sagging.
3 sets, 12 to 20 reps, 10 mins duration
Any time or warm-up
Full Body
High-intensity full body conditioning drill for fat loss and stamina.
Squat down, place hands, jump back to plank, do a push-up if possible, jump feet in, and explode upward.
3 sets, 10 to 15 reps, 10 mins duration
HIIT session
Full Body
Fast-paced conditioning movement for core and cardio output.
Start in plank, drive knees toward chest one by one, and keep hips steady while moving quickly.
3 sets, 30 to 45 sec reps, 8 mins duration
Conditioning finisher
Full Body
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