1. Benchpress

3 SETS OF 10-12 REPS

How to do it: 

  1. Lie flat on a bench with feet firmly on the ground.
  2. Grip the barbell slightly wider than shoulder-width.
  3. Lower the bar slowly to your chest, keeping your elbows at a ~45-degree angle to your body.
  4. Push the bar back up until your arms are fully extended.

2. Dumbell incline bench press

3 SETS OF 10-12 REPS

How to do it: 

  1. Adjust the bench to a 30-45 degree incline.
  2. Sit on the bench, holding a dumbbell in each hand at chest level with palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended but not locked.
  4. Slowly lower the dumbbells back to chest level in a controlled motion.

3. Shoulder press

3 SETS OF 10-12 REPS

How to do it: 

  1. Stand tall with feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward.
  2. Engage your core and press the barbell straight overhead until your arms are fully extended.
  3. Lower the barbell back to shoulder height in a controlled manner.

4. Triceps rope pushdown

3 SETS OF 10-12 REPS

How to do it: 

  1. Attach the rope to a high pulley on a cable machine.
  2. Stand upright, gripping the rope ends with palms facing each other, elbows close to your sides.
  3. Push the rope down until your arms are fully extended, separating the rope ends slightly at the bottom.
  4. Slowly return to the starting position, keeping control of the weight.

5. Shoulder lateral raise

3 SETS OF 10-12 REPS

How to do it: 

  1. Stand upright with a dumbbell in each hand, arms hanging by your sides with palms facing inward.
  2. Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
  3. Lower the dumbbells back down slowly in a controlled motion.

1. Lat pulldown

3 SETS OF 10-12 REPS

How to do it: 

  1. Sit at a lat pulldown machine, securing your thighs under the pads.
  2. Grip the bar with hands slightly wider than shoulder-width, palms facing forward.
  3. Pull the bar down towards your upper chest while squeezing your shoulder blades together.
  4. Slowly return the bar to the starting position with controlled movement.

2. Barbel row

3 SETS OF 10-12 REPS

How to do it: 

  1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
  2. Bend at the hips and knees slightly, keeping your back straight and torso almost parallel to the floor.
  3. Pull the barbell towards your lower chest or upper abdomen by squeezing your shoulder blades together.
  4. Slowly return the bar to the starting position with controlled movement.

3. Dumbell row single arm

3 SETS OF 10-12 REPS

How to do it: 

  1. Place one hand on a bench for support, keeping your back flat and torso parallel to the floor.
  2. With the other hand, grip a dumbbell and let it hang straight down.
  3. Pull the dumbbell towards your hip, squeezing your shoulder blade as you lift.
  4. Slowly lower the dumbbell back to the starting position in a controlled motion.
  5. Repeat on the opposite side.

4. Hammer curl

5. Preacher curl

2 SETS OF 10-12 REPS

How to do it: 

  1. Sit on a preacher bench and position one arm on the pad with your palm facing upward (supine grip).
  2. Hold a dumbbell in the working hand and rest the upper arm on the pad.
  3. Curl the dumbbell toward your shoulder while keeping your upper arm stationary and controlled.
  4. Slowly lower the dumbbell back down to the starting position, fully extending the arm.

1. Lat Pulldown

3 SETS OF 10-12 REPS

How to do it: 

  1. Sit at a lat pulldown machine, securing your thighs under the pads.
  2. Grip the bar with hands slightly wider than shoulder-width, palms facing forward.
  3. Pull the bar down towards your upper chest while squeezing your shoulder blades together.
  4. Slowly return the bar to the starting position with controlled movement.

2. Barbel row

3 SETS OF 10-12 REPS

How to do it: 

  1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
  2. Bend at the hips and knees slightly, keeping your back straight and torso almost parallel to the floor.
  3. Pull the barbell towards your lower chest or upper abdomen by squeezing your shoulder blades together.
  4. Slowly return the bar to the starting position with controlled movement.

3. Dumbell incline bench press

3 SETS OF 10-12 REPS

How to do it: 

  1. Adjust the bench to a 30-45 degree incline.
  2. Sit on the bench, holding a dumbbell in each hand at chest level with palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended but not locked.
  4. Slowly lower the dumbbells back to chest level in a controlled motion.

4. Shoulder press

3 SETS OF 10-12 REPS

How to do it: 

  1. Stand tall with feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward.
  2. Engage your core and press the barbell straight overhead until your arms are fully extended.
  3. Lower the barbell back to shoulder height in a controlled manner.

5. overhead triceps extension

3 SETS OF 10-12 REPS

How to do it: 

  1. Hold a dumbbell or barbell with both hands and lift it overhead, arms fully extended.
  2. Keep your elbows close to your head and lower the weight behind your head by bending your elbows.
  3. Extend your arms back to the starting position, keeping the movement controlled.

1. Barbell Hip Thrust

Setup: Sit on the ground with your upper back against a bench, feet flat on the floor, and a barbell resting across your hips.

How to do it: Drive through your heels, lifting your hips towards the ceiling while squeezing your glutes at the top. Your body should form a straight line from your shoulders to your knees. Lower back down and repeat.

2. Romanian Deadlift

Setup: Stand with your feet hip-width apart, holding a barbell (or dumbbells) in front of your thighs.

How to do it: Keeping your knees slightly bent, hinge at your hips and lower the weights down your legs while maintaining a straight back. Go as low as your flexibility allows, then return to the starting position by driving your hips forward.

3. Cable Kickback

Setup: Attach an ankle strap to a low pulley on a cable machine. Secure the strap around one ankle.

How to do it: Stand facing the machine, bend slightly at the waist, and extend your leg straight back, squeezing your glute at the top. Slowly lower your leg back to the starting position. Repeat for the desired reps, then switch legs.

4. Hip Abduction

Setup: Stand or lie on your side, using a resistance band around your thighs (for standing) or a cable machine (for lying).

How to do it: If standing, lift your leg straight out to the side while keeping your body upright. If lying down, lift your top leg towards the ceiling. Lower back down and repeat, focusing on using your hip muscles.

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