🏋 Gym
CHEST & TRICEPS
Barbell / Dumbbell Bench Press
4 Sets8-10 Reps60-80 lbs
- Lie flat on bench, feet flat on floor, back naturally arched.
- Grip slightly wider than shoulder width, wrists straight.
- Unrack and lower the bar slowly to mid-chest (2-3 seconds down).
- Press back up in a slight arc — don't lock elbows fully at the top.
- Avoid: Bouncing off chest, flaring elbows out wide, lifting hips off bench.
Incline Dumbbell Press
3 Sets10-12 Reps20-30 lb DBs
- Set bench to 30-45°. Sit back, dumbbells resting on thighs.
- Kick them up one at a time as you lie back, palms facing forward.
- Lower to chest level — elbows at about 45° from your body, not straight out.
- Press up and slightly inward so dumbbells nearly touch at the top.
- Avoid: Setting the incline too steep — that shifts work to shoulders.
Cable Flyes or Pec Deck
3 Sets12-15 Reps20-30 lbs
- Set cables at chest height. Stand in the middle, slight forward lean.
- Slight bend in elbows — keep that bend throughout, don't straighten arms.
- Bring hands together in a wide arc, like hugging a barrel.
- Squeeze chest hard at the centre for 1 second.
- Avoid: Using too much weight — this is an isolation move, not a power move.
Tricep Pushdowns
3 Sets12 Reps25-35 lbs
- Stand at cable machine, bar or rope at chest height.
- Elbows pinned tight to your sides — they should not move at all.
- Push down until arms are fully extended, squeezing triceps hard.
- Slowly return to starting position — don't let the weight snap back up.
- Avoid: Leaning forward or letting elbows flare out to get the weight down.
Overhead Tricep Extension
3 Sets12 Reps20-30 lbs
- Hold one dumbbell with both hands overhead, arms straight.
- Lower the dumbbell behind your head by bending only at the elbows.
- Feel a deep stretch in the triceps at the bottom.
- Press back up to fully extended — squeeze at the top.
- Avoid: Flaring elbows out wide or moving your upper arms during the rep.
Tip: Start lighter than you think. Slow down on the way down (2-3 seconds). Triceps will be pre-fatigued from pressing.
REST DAY
Keep up the daily walk. Let your chest and triceps recover.
🏠 Home
SHOULDERS & BICEPS
Seated Dumbbell Shoulder Press
4 Sets10 Reps20-25 lb DBs
- Sit upright, back supported. Dumbbells at ear level, palms forward.
- Press straight up until arms are almost fully extended.
- Lower slowly back to ear level — full range of motion.
- Keep core tight throughout — don't arch lower back to push the weight.
- Avoid: Pressing at an angle or shrugging shoulders up toward your ears.
Lateral Raises
4 Sets12-15 Reps10-15 lb DBs
- Stand with dumbbells at your sides, slight bend in elbows.
- Raise both arms out to the sides until parallel with the floor.
- Lead with your elbows, not your wrists. Imagine pouring water from a jug.
- Lower slowly — the way down builds just as much muscle.
- Avoid: Swinging the body or using momentum. Go lighter and do it right.
Front Raises
3 Sets12 Reps10-15 lb DBs
- Stand with dumbbells in front of thighs, palms facing down.
- Raise one or both arms straight in front to shoulder height.
- Pause for a moment at the top, then lower slowly.
- Keep a slight bend in elbows — don't lock them straight.
- Avoid: Swinging or leaning back to help lift. Keep upper body still.
Dumbbell Curl
4 Sets10-12 Reps20-25 lb DBs
- Stand tall, dumbbells at your sides, palms facing forward.
- Curl one dumbbell up while the other stays down (alternating).
- Rotate wrist slightly outward as you curl so palm faces shoulder at top.
- Squeeze bicep hard at the top, then lower slowly over 2-3 seconds.
- Avoid: Swinging elbows forward or using your back — keep elbows pinned to sides.
Hammer Curls
3 Sets12 Reps20-25 lb DBs
- Stand tall, dumbbells at sides with palms facing each other (neutral grip).
- Curl both dumbbells up together — palms stay facing each other throughout.
- No wrist rotation on this one — that's what makes it a hammer curl.
- Squeeze at the top, lower slowly.
- Avoid: Letting elbows drift forward. Targets the brachialis for arm thickness.
Tip: Lateral raises: ego-check the weight. Slow controlled reps at 10 lbs beats sloppy reps at 20 lbs.
🏠 Home
CHEST & CORE
Dumbbell Bench Press
4 Sets10-12 Reps20-30 lb DBs
- Lie flat on bench, dumbbells resting on thighs — kick up one at a time.
- Palms facing forward, dumbbells at chest level, elbows at 45°.
- Press up and slightly inward so dumbbells nearly touch at the top.
- Lower slowly to chest level — feel the stretch across your chest.
- Avoid: Letting dumbbells drift too wide or drop too fast on the way down.
Dumbbell Flyes
3 Sets12-15 Reps15-20 lb DBs
- Lie flat on bench, dumbbells above chest, slight bend in elbows.
- Lower arms out to sides in a wide arc — like opening your arms for a hug.
- Stop when elbows are level with the bench — don't go lower than that.
- Bring arms back up along the same arc, squeezing chest at the top.
- Avoid: Straightening arms (stresses elbows) or going too heavy.
Push-ups
3 SetsTo FailureBodyweight
- Hands slightly wider than shoulders, body in a straight line head to heels.
- Lower your chest to just above the floor — elbows at about 45° from body.
- Push back up fully, squeezing chest and triceps at the top.
- Keep your core tight — hips should not sag or pike up.
- Avoid: Half reps. Full range of motion beats doing twice as many partial reps.
Plank
3 Sets45-60 secBodyweight
- Forearms on the floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard — imagine someone is about to punch your stomach.
- Keep hips level — don't let them sag down or push up.
- Breathe steadily. Hold for the full time.
- Avoid: Holding your breath or letting your lower back sag.
Floor Crunches
3 Sets20 RepsBodyweight
- Lie on your back, knees bent 90°, feet flat, hands loosely behind head.
- Curl your upper back off the floor — only a few inches, not a full sit-up.
- Squeeze your abs hard at the top for 1 second.
- Lower slowly — don't just drop back down.
- Avoid: Pulling your neck with your hands or doing full sit-ups.
Leg Raises
3 Sets15 RepsBodyweight
- Lie flat on your back, hands under your lower back for support.
- Keep legs straight (or slight bend) and raise them to 90°.
- Lower legs slowly toward the floor — stop just before they touch.
- The slower the descent, the harder your core works.
- Avoid: Letting your lower back arch off the floor — keep it pressed down.
Tip: Chest had 48 hours since Monday. Core work: slow controlled reps beat fast sloppy ones.
🏋 Gym
BACK & CORE
Lat Pulldown
4 Sets10-12 Reps50-70 lbs
- Grip bar slightly wider than shoulders, palms facing away.
- Slight lean back (10-15°) — stay there throughout the set.
- Drive elbows down and back toward your hips — not just pulling the bar down.
- Bring bar to chin/upper chest level. Squeeze lats hard.
- Avoid: Excessive leaning back, shrugging shoulders, or using momentum.
Seated Cable Row
4 Sets10-12 Reps50-70 lbs
- Sit tall with feet on platform, slight bend in knees.
- Pull handle to your lower stomach — lead with elbows, not hands.
- Squeeze shoulder blades together hard at the end of each rep.
- Return slowly — fully extend arms and feel the stretch in your back.
- Avoid: Rounding your back or rocking forward and back for momentum.
Face Pulls
3 Sets15 Reps20-30 lbs
- Set cable at face height. Use rope attachment, grab with both hands.
- Step back and pull the rope toward your face — hands finish at ear level.
- Elbows stay high and flare out to the sides as you pull.
- Squeeze shoulder blades and rear delts hard at the end. Pause 1 second.
- Avoid: Pulling to your neck or letting elbows drop. This protects your rotator cuff.
Plank
3 Sets45-60 secBodyweight
- Forearms on the floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard — imagine someone is about to punch your stomach.
- Keep hips level — don't let them sag down or push up.
- Breathe steadily. Hold for the full time.
- Avoid: Holding your breath or letting your lower back sag.
Cable Crunches
3 Sets10-15 RepsBodyweight
- Kneel at cable machine, rope attachment overhead, hold rope at your head.
- Curl your torso downward — elbows toward your knees.
- Focus on contracting your abs, not just moving your arms.
- Return to upright slowly — don't just let the weight pull you back.
- Avoid: Using hip flexors to pull down. The movement should come from your abs only.
Tip: Back work counterbalances pressing. Face pulls protect your shoulders long term. Don't skip them.
🏠 Home
SHOULDERS, ARMS & CORE
Seated Dumbbell Shoulder Press
4 Sets10 Reps20-25 lb DBs
- Sit upright, back supported. Dumbbells at ear level, palms forward.
- Press straight up until arms are almost fully extended.
- Lower slowly back to ear level — full range of motion.
- Keep core tight throughout — don't arch lower back to push the weight.
- Avoid: Pressing at an angle or shrugging shoulders up toward your ears.
Lateral Raises
4 Sets12-15 Reps10-15 lb DBs
- Stand with dumbbells at your sides, slight bend in elbows.
- Raise both arms out to the sides until parallel with the floor.
- Lead with your elbows, not your wrists. Imagine pouring water from a jug.
- Lower slowly — the way down builds just as much muscle.
- Avoid: Swinging the body or using momentum. Go lighter and do it right.
Front Raises
3 Sets12 Reps10-15 lb DBs
- Stand with dumbbells in front of thighs, palms facing down.
- Raise one or both arms straight in front to shoulder height.
- Pause for a moment at the top, then lower slowly.
- Keep a slight bend in elbows — don't lock them straight.
- Avoid: Swinging or leaning back to help lift. Keep upper body still.
Dumbbell Curl
4 Sets10-12 Reps20-25 lb DBs
- Stand tall, dumbbells at your sides, palms facing forward.
- Curl one dumbbell up while the other stays down (alternating).
- Rotate wrist slightly outward as you curl so palm faces shoulder at top.
- Squeeze bicep hard at the top, then lower slowly over 2-3 seconds.
- Avoid: Swinging elbows forward or using your back — keep elbows pinned to sides.
Hammer Curls
3 Sets12 Reps20-25 lb DBs
- Stand tall, dumbbells at sides with palms facing each other (neutral grip).
- Curl both dumbbells up together — palms stay facing each other throughout.
- No wrist rotation on this one — that's what makes it a hammer curl.
- Squeeze at the top, lower slowly.
- Avoid: Letting elbows drift forward. Targets the brachialis for arm thickness.
Russian Twists
3 Sets20 RepsBodyweight / light DB
- Sit on floor, knees bent, feet slightly raised or flat on floor.
- Lean back slightly — about 45° — to engage your core.
- Rotate your torso left and right, tapping the floor each side.
- Add a light dumbbell once bodyweight becomes easy.
- Avoid: Rotating only your arms — the twist should come from your torso.
Plank
3 Sets45-60 secBodyweight
- Forearms on the floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard — imagine someone is about to punch your stomach.
- Keep hips level — don't let them sag down or push up.
- Breathe steadily. Hold for the full time.
- Avoid: Holding your breath or letting your lower back sag.
Tip: Shoulders fully recovered from Wednesday. Good day to push harder. End the week strong.
REST & RECOVER
Great week. Keep the daily walk going. Muscles grow on rest days.
🏠 Home
CHEST & TRICEPS
Push-ups
4 Sets12-15 RepsBodyweight
- Hands slightly wider than shoulders, body in a straight line head to heels.
- Lower your chest to just above the floor — elbows at about 45° from body.
- Push back up fully, squeezing chest and triceps at the top.
- Keep your core tight — hips should not sag or pike up.
- Avoid: Half reps. Full range of motion beats doing twice as many partial reps.
Pike Push-ups
3 Sets10-12 RepsBodyweight
- Start in a downward dog position — hips high, forming an inverted V.
- Bend elbows and lower the top of your head toward the floor.
- Push back up until arms are fully extended.
- The closer your feet are to your hands, the harder it becomes.
- Avoid: Letting hips drop — keep them high throughout the movement.
Dumbbell Floor Flyes
3 Sets12-15 Reps15-20 lb DBs
- Lie flat on the floor, dumbbells above chest, slight bend in elbows.
- Lower arms out to sides in a wide arc until elbows touch the floor.
- Bring arms back up along the same arc, squeezing chest at the top.
- The floor limits range slightly — focus on the squeeze at the top.
- Avoid: Straightening arms fully — keep that slight bend throughout.
Diamond Push-ups
3 Sets10-12 RepsBodyweight
- Place hands together under your chest, thumbs and index fingers forming a diamond.
- Lower your chest toward your hands, keeping elbows close to your body.
- Push back up fully, squeezing triceps hard at the top.
- Keep body in a straight line — don't let hips sag.
- Avoid: Flaring elbows out — they should track straight back, not sideways.
Overhead Tricep Extension
3 Sets12 Reps20-30 lbs
- Hold one dumbbell with both hands overhead, arms straight.
- Lower the dumbbell behind your head by bending only at the elbows.
- Feel a deep stretch in the triceps at the bottom.
- Press back up to fully extended — squeeze at the top.
- Avoid: Flaring elbows out wide or moving your upper arms during the rep.
Tip: Pike push-ups are harder than they look — go slow and controlled. Diamond push-ups will pre-fatigue triceps before the extension.
REST DAY
Keep up the daily walk. Let your chest and triceps recover.
🏠 Home
SHOULDERS & BICEPS
Seated Dumbbell Shoulder Press
4 Sets10 Reps20-25 lb DBs
- Sit upright, back supported. Dumbbells at ear level, palms forward.
- Press straight up until arms are almost fully extended.
- Lower slowly back to ear level — full range of motion.
- Keep core tight — don't arch lower back to push the weight.
- Avoid: Pressing at an angle or shrugging shoulders up toward your ears.
Lateral Raises
4 Sets12-15 Reps10-15 lb DBs
- Stand with dumbbells at your sides, slight bend in elbows.
- Raise both arms out to the sides until parallel with the floor.
- Lead with your elbows, not your wrists.
- Lower slowly — the way down builds just as much muscle.
- Avoid: Swinging the body or using momentum.
Front Raises
3 Sets12 Reps10-15 lb DBs
- Stand with dumbbells in front of thighs, palms facing down.
- Raise one or both arms straight in front to shoulder height.
- Pause at the top, then lower slowly.
- Keep a slight bend in elbows.
- Avoid: Swinging or leaning back to help lift.
Dumbbell Curl
4 Sets10-12 Reps20-25 lb DBs
- Stand tall, dumbbells at your sides, palms facing forward.
- Curl one dumbbell up while the other stays down (alternating).
- Rotate wrist slightly outward as you curl so palm faces shoulder at top.
- Squeeze bicep hard at the top, then lower slowly over 2-3 seconds.
- Avoid: Swinging elbows forward or using your back.
Hammer Curls
3 Sets12 Reps20-25 lb DBs
- Stand tall, dumbbells at sides with palms facing each other (neutral grip).
- Curl both dumbbells up together — palms stay facing each other throughout.
- No wrist rotation on this one.
- Squeeze at the top, lower slowly.
- Avoid: Letting elbows drift forward.
Tip: Lateral raises: ego-check the weight. Slow controlled reps at 10 lbs beats sloppy reps at 20 lbs.
🏠 Home
CHEST & CORE
Dumbbell Bench Press
4 Sets10-12 Reps20-30 lb DBs
- Lie flat on bench, dumbbells resting on thighs — kick up one at a time.
- Palms facing forward, dumbbells at chest level, elbows at 45°.
- Press up and slightly inward so dumbbells nearly touch at the top.
- Lower slowly to chest level — feel the stretch across your chest.
- Avoid: Letting dumbbells drift too wide or drop too fast.
Dumbbell Flyes
3 Sets12-15 Reps15-20 lb DBs
- Lie flat on bench, dumbbells above chest, slight bend in elbows.
- Lower arms out to sides in a wide arc.
- Stop when elbows are level with the bench.
- Bring arms back up squeezing chest at the top.
- Avoid: Straightening arms or going too heavy.
Push-ups
3 SetsTo FailureBodyweight
- Hands slightly wider than shoulders, body in a straight line.
- Lower chest to just above floor — elbows at 45°.
- Push back up fully, squeezing chest and triceps at top.
- Keep core tight throughout.
- Avoid: Half reps.
Plank
3 Sets45-60 secBodyweight
- Forearms on the floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard.
- Keep hips level throughout.
- Breathe steadily for the full duration.
- Avoid: Holding your breath or letting your lower back sag.
Floor Crunches
3 Sets20 RepsBodyweight
- Lie on your back, knees bent 90°, feet flat, hands loosely behind head.
- Curl your upper back off the floor — only a few inches.
- Squeeze abs hard at the top for 1 second.
- Lower slowly.
- Avoid: Pulling your neck or doing full sit-ups.
Leg Raises
3 Sets15 RepsBodyweight
- Lie flat, hands under lower back for support.
- Keep legs straight and raise them to 90°.
- Lower legs slowly — stop just before they touch the floor.
- The slower the descent, the harder your core works.
- Avoid: Letting your lower back arch off the floor.
Tip: Chest had 48 hours since Monday. Core work: slow controlled reps beat fast sloppy ones.
🏠 Home
BACK & CORE
Dumbbell Bent-Over Row
4 Sets10-12 Reps25-35 lb DBs
- Stand feet hip-width apart, hinge forward to about 45°, back flat.
- Hold dumbbells hanging below chest, palms facing each other.
- Drive elbows back and up, pulling to your lower ribcage.
- Squeeze shoulder blades together hard at the top. Pause 1 second.
- Avoid: Rounding your back or using momentum.
Single-Arm Dumbbell Row
4 Sets10-12 Reps/side25-35 lbs
- Place one knee and hand on a chair for support, back flat and parallel to floor.
- Hold dumbbell in opposite hand, arm hanging straight down.
- Pull the dumbbell up to your hip, leading with your elbow.
- Squeeze your lat hard at the top. Lower slowly.
- Avoid: Rotating your torso — keep hips square. Do both sides equally.
Band Pull-Aparts
3 Sets15-20 RepsLight Band
- Hold band at chest height, hands shoulder-width apart, arms straight.
- Pull the band apart by moving both hands outward to your sides.
- Squeeze shoulder blades together hard when band touches your chest.
- Return slowly — don't let the band snap back.
- Avoid: Bending elbows or shrugging — arms straight, shoulders down.
Y-T-W Raises (No Band Alternative)
3 Sets10 Reps eachBodyweight
- Lie face down on the floor, arms extended, forehead resting on the ground.
- Y: Raise both arms up and out at 45° (forming a Y), thumbs up. Hold 1 sec, lower.
- T: Raise both arms straight out to the sides (forming a T), thumbs up. Hold 1 sec, lower.
- W: Bend elbows 90°, pull them back squeezing shoulder blades (forming a W). Hold 1 sec, lower.
- Avoid: Shrugging shoulders up — keep them pulled down and back throughout.
Plank
3 Sets45-60 secBodyweight
- Forearms on floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard throughout.
- Keep hips level — don't let them sag or push up.
- Breathe steadily for the full duration.
- Avoid: Holding your breath or letting your lower back sag.
Dead Bug
3 Sets10 Reps/sideBodyweight
- Lie on your back, arms pointing straight up, knees bent 90° in the air.
- Slowly lower your right arm and left leg toward the floor simultaneously.
- Stop just before they touch the floor, then return to start. Alternate sides.
- Press your lower back firmly into the floor throughout.
- Avoid: Rushing. Slow movement = more core activation. Breathe out as you lower.
Tip: Band pull-aparts first as a shoulder warmup. Dead bug is deceptively hard when done slowly and correctly.
🏠 Home
SHOULDERS, ARMS & CORE
Seated Dumbbell Shoulder Press
4 Sets10 Reps20-25 lb DBs
- Sit upright, back supported. Dumbbells at ear level, palms forward.
- Press straight up until arms are almost fully extended.
- Lower slowly back to ear level — full range of motion.
- Keep core tight — don't arch lower back.
- Avoid: Pressing at an angle or shrugging shoulders up.
Lateral Raises
4 Sets12-15 Reps10-15 lb DBs
- Stand with dumbbells at your sides, slight bend in elbows.
- Raise both arms out to the sides until parallel with the floor.
- Lead with your elbows, not your wrists.
- Lower slowly.
- Avoid: Swinging or using momentum.
Front Raises
3 Sets12 Reps10-15 lb DBs
- Stand with dumbbells in front of thighs, palms facing down.
- Raise one or both arms straight in front to shoulder height.
- Pause at the top, then lower slowly.
- Keep a slight bend in elbows throughout.
- Avoid: Swinging or leaning back to help lift.
Dumbbell Curl
4 Sets10-12 Reps20-25 lb DBs
- Stand tall, dumbbells at your sides, palms facing forward.
- Curl one dumbbell up while the other stays down (alternating).
- Rotate wrist slightly outward as you curl.
- Squeeze bicep hard at the top, then lower slowly.
- Avoid: Swinging elbows forward or using your back.
Hammer Curls
3 Sets12 Reps20-25 lb DBs
- Stand tall, dumbbells at sides with palms facing each other.
- Curl both dumbbells up together — palms stay facing each other throughout.
- No wrist rotation on this one.
- Squeeze at the top, lower slowly.
- Avoid: Letting elbows drift forward.
Russian Twists
3 Sets20 RepsBodyweight / light DB
- Sit on floor, knees bent, feet slightly raised or flat.
- Lean back slightly — about 45° — to engage your core.
- Rotate your torso left and right, tapping the floor each side.
- Add a light dumbbell once bodyweight becomes easy.
- Avoid: Rotating only your arms — the twist should come from your torso.
Plank
3 Sets45-60 secBodyweight
- Forearms on floor, elbows under shoulders, body in a straight line.
- Squeeze glutes and core hard.
- Keep hips level throughout.
- Breathe steadily for the full duration.
- Avoid: Holding your breath or letting your lower back sag.
Tip: Shoulders fully recovered from Wednesday. Good day to push harder. End the week strong.
REST & RECOVER
Great week. Keep the daily walk going. Muscles grow on rest days.