PUSH DAY
Chest · Anterior Deltoid · Lateral Deltoid · Triceps · Forearms
Muscle Activation Map
Primary
Secondary
Stabilizer
🔥 Primary Zones
Pectorals · Anterior Delt · Lateral Delt · Triceps · Forearms
01
Weighted Dips
Lower ChestTriceps
📸 Exercise Form
📋 Step by Step
1
Grip parallel bars. Attach weight belt or hold dumbbell between feet.
2
Lean torso forward 20–30° for more chest activation throughout the set.
3
Lower slowly until elbows reach 90°. Feel a deep chest stretch at the bottom.
4
Push explosively back up. Don't fully lock elbows at the top.
🎯 Posture Cues
📌Lean forward = chest focus. Stay upright = tricep focus
📌Elbows stay close — never flaring outward
⚠️Stop at 90° — going deeper stresses shoulder capsule excessively
💡 Pro TipAt 100kg this is already very heavy — master form before adding any plates.
02
Flat Bench Press
ChestTricepsFront Delt
📸 Exercise Form
📋 Step by Step
1
Lie flat on bench. Eyes under bar. Feet flat on floor, shoulder-width.
2
Grip bar slightly wider than shoulder-width. Retract and depress shoulder blades.
3
Lower bar slowly (3 sec) to mid-chest — nipple line. Stay in full control.
4
Press explosively upward. Squeeze chest hard at full extension.
🎯 Posture Cues
📌Arch back slightly — chest up, shoulder blades pinched tight into the bench
📌Elbows 45–70° from torso — never fully flared to 90°
⚠️Never bounce bar off chest — control every inch of the descent
💡 Pro TipImagine bending the bar inward — activates pecs far more than just pressing straight up.
03
Seated Chest Press Machine
ChestTricepsFront Delt
📸 Exercise Form
📋 Step by Step
1
Adjust seat so handles align with mid-chest. Sit back firmly, spine flat against pad.
2
Grip handles overhand. Elbows bent at 90° at starting position.
3
Press handles forward until arms almost fully extended. Exhale on the push.
4
Return slowly under control — feel the chest stretch at starting position.
🎯 Posture Cues
📌Great finisher after free weight pressing — safely hits chest when fatigued
📌Squeeze chest at full extension — hold 1 second for extra contraction
⚠️Don't lock out elbows — keep constant tension on the chest throughout
💡 Pro TipMachine allows safer high reps when chest is pre-fatigued from dips and bench.
04
Pec Fly
ChestFront Delt
📸 Exercise Form
📋 Step by Step
1
Sit at pec deck or use cables. Adjust handles to chest height. Arms slightly bent.
2
Grip handles — keep that slight elbow bend fixed throughout. It is a FLY, not a press.
3
Bring hands together in front of chest in a wide sweeping arc. Squeeze pecs hard.
4
Return slowly with full stretch — feel the chest open wide every rep.
🎯 Posture Cues
📌Think "hugging a barrel" — arms sweep in a wide arc, elbows don't straighten
📌Squeeze and hold at centre for 1 second — peak pec contraction
⚠️Don't let arms go too far back — stop at chest level to protect the shoulder
💡 Pro TipPerfect isolation after pressing — use when chest is already warm.
05
Dumbbell Shoulder Press
All Delt HeadsTriceps
📸 Exercise Form
📋 Step by Step
1
Sit on bench with back support. Hold DBs at shoulder height, palms forward.
2
Elbows at 90° at start. Brace core, feet flat on floor throughout.
3
Press both dumbbells overhead in a slight arc, meeting near the top.
4
Slowly lower back to ear level over 3 sec. Feel the deltoid stretch.
🎯 Posture Cues
📌Don't lean backward — lower back stays flat against the pad always
📌Don't lock elbows at top — maintain constant tension on the delts
⚠️Core must stay braced — no excessive lower back arching whatsoever
💡 Pro TipRotate wrists slightly inward at the top for enhanced lateral deltoid activation.
06
Cable Lateral Raise
Side Deltoid
📸 Exercise Form
📋 Step by Step
1
Stand beside low cable. Grab handle with far hand, cable crossing body.
2
Slight elbow bend. Arm starts at hip — cable crosses in front of you.
3
Raise arm to shoulder height. Lead with ELBOW — think pour a jug.
4
Lower slowly over 3 seconds. Switch sides and repeat.
🎯 Posture Cues
📌Thumb slightly lower than pinky at top — like tilting a jug to pour
📌Traps stay relaxed and down — don't shrug the shoulder up
⚠️Cable maintains tension where dumbbells go completely slack at the bottom
💡 Pro TipCross-body cable maintains tension at the very bottom — impossible to replicate with DBs.
07
Rope Tricep Extension
Triceps Lateral Head
📸 Exercise Form
📋 Step by Step
1
Stand facing high cable. Grab rope with both hands. Elbows tucked tightly at sides.
2
Upper arms completely STILL — only forearms move. Press rope downward to full extension.
3
At the bottom, flare both rope ends outward for maximum tricep contraction.
4
Slowly return. Elbows must NEVER drift forward away from your sides.
🎯 Posture Cues
📌Slight forward lean at hips creates a better pressing angle for the triceps
📌If elbows drift up during the set, weight is too heavy — reduce it
⚠️Flaring rope outward at bottom is crucial — maximises the contraction
💡 Pro TipSqueeze and hold 1 second at full extension — feel the horseshoe shape forming.
08
Overhead Cable Extension
Long Head Tricep
📸 Exercise Form
📋 Step by Step
1
Attach rope to low cable. Stand facing away. Grip rope behind head, elbows pointing straight up.
2
Upper arms stay vertical and close to head throughout. Only forearms move — elbows are the fixed pivot.
3
Extend arms fully overhead until straight. Flare rope ends slightly at the top for full contraction.
4
Lower slowly back behind head — feel the long-head stretch at the bottom every rep.
🎯 Posture Cues
📌Upper arms stay pinned vertical — they are the fixed point the whole set
📌Cable provides constant tension unlike a dumbbell — better stretch at bottom
⚠️Go lighter here — the long head stretch is intense and easy to strain
💡 Pro TipDeeper you go = more long head stretch. Full range of motion is where growth happens.
09
Preacher Curl
Biceps Short HeadBrachialis
📸 Exercise Form
📋 Step by Step
1
Sit at preacher bench. Place upper arms flat on the angled pad — they stay there the whole set.
2
Hold EZ bar or dumbbells with underhand grip. Start at full arm extension for maximum stretch.
3
Curl upward by flexing elbows only. Squeeze hard at the top — hold 1 second.
4
Lower SLOWLY all the way back to full extension — the eccentric is where growth happens.
🎯 Posture Cues
📌Upper arms stay flat on the pad the entire set — zero movement from them
📌Targets the SHORT HEAD of the bicep — builds the width/thickness of the arm
⚠️Never drop the weight fast on the way down — bicep tendon tears happen here
💡 Pro TipThe preacher pad eliminates all cheating — strict isolation you cannot get with standing curls.
10
Wrist Curl & Wrist Extension
Forearm FlexorsForearm Extensors
📸 Exercise Form
📋 Step by Step
1
WRIST CURL: Sit on bench, forearms on thighs, palms UP. Let weight roll to fingertips — full stretch. Curl wrists upward. 15–20 reps.
2
WRIST EXTENSION: Flip palms DOWN. Let wrists drop fully — feel extensor stretch. Curl wrists upward against gravity. 15–20 reps.
3
Perform both movements back to back as a superset for maximum forearm pump.
4
Use light weight only — forearm tendons are easily irritated with heavy loads.
🎯 Posture Cues
📌Forearms stay flat on thighs — only wrists move throughout both exercises
📌Both sides trained together = complete balanced forearm development every session
⚠️Never force range of motion on extensions — extensor tendons irritate easily
💡 Pro TipDoing both flexion and extension every session prevents forearm imbalances and elbow pain.
11
Wrist Roller
Forearm FlexorsExtensorsGrip
📸 Exercise Form
📋 Step by Step
1
Hold roller with both arms extended at shoulder height in front of you.
2
Alternately roll wrists forward to wind the rope up — weight rises fully.
3
Then reverse: roll wrists backward to slowly lower the weight back down.
4
Keep arms parallel to floor throughout. Rest when they drop from fatigue.
🎯 Posture Cues
📌Arms stay at shoulder height — if they drop, take a rest
📌Both directions are equally important — winding up AND lowering down
⚠️Brutal forearm pump — start very light and build progressively
💡 Pro TipOne of the best grip and forearm builders — transfers directly to all pulling lifts.
PULL DAY
Lats · Traps · Lower Back · Rear Delts · Biceps · Forearms
Muscle Activation Map
Primary
Secondary
💪 Primary Zones
Lats · Traps · Lower Back · Rear Delt · Biceps · Forearms
01
Weighted Pull-Ups
LatsBicepsMid Back
📸 Exercise Form
📋 Step by Step
1
Dead hang from bar. Hands wider than shoulders, palms facing away from you.
2
RETRACT shoulder blades FIRST before pulling with your arms at all.
3
Pull chin over bar. Chest leans slightly toward bar at the top position.
4
Lower fully to dead hang — don't cut range of motion short.
🎯 Posture Cues
📌"Pull elbows to back pockets" — fires lats far more effectively than arm-pulling
📌Slight backward lean with chest up toward the bar as you pull upward
⚠️At 100kg very demanding — use band assistance if needed to maintain form
💡 Pro TipDead hangs between sets improve grip strength and shoulder health long-term.
02
Deadlift
Lower BackHamstringsGlutesTraps
📸 Exercise Form
📋 Step by Step
1
Stand over bar, feet hip-width. Hinge at hips, grip just outside your knees.
2
Chest tall, back flat. Deep breath and brace core hard — like bracing for a punch.
3
Push floor away through heels. Bar drags close along shins as you rise up.
4
Drive hips forward to stand tall. Squeeze glutes hard at full lockout.
🎯 Posture Cues
📌Chest tall, shoulders back — absolutely NO rounding of the back at any point
📌Bar stays close to your body the entire movement — never swing it outward
⚠️Lower back rounding = serious injury risk. Reduce weight if it rounds at all
💡 Pro TipThink "push the floor away" not "pull the weight up" — fires the posterior chain far better.
03
Bent-Over Row
Mid BackLatsBiceps
📸 Exercise Form
📋 Step by Step
1
Hip hinge: lean torso 45° forward. Knees slightly bent. Bar at shin level.
2
Grip bar shoulder-width overhand. Arms straight, chest proud and up.
3
Row bar to lower ribcage. Lead with elbows. Squeeze shoulder blades at top.
4
Lower fully to stretch the lats. Torso stays completely STILL throughout.
🎯 Posture Cues
📌No swinging your back — momentum cheats the movement completely
📌Elbows track back and up — not flared out wide away from the body
⚠️If lower back rounds, weight is too heavy — reduce it immediately
💡 Pro TipPause 1 second at top with blades squeezed — trains the full back contraction pattern.
04
Seated Cable Row
RhomboidsMid TrapsLats
📸 Exercise Form
📋 Step by Step
1
Sit upright on machine. Feet on platform. Grab V-bar or close-grip handle.
2
Start with arms extended, lean slightly forward to stretch the lats first.
3
Pull to belly button. Sit UPRIGHT at peak — no leaning backward at all.
4
Return with controlled stretch. Feel lats lengthening on every single rep.
🎯 Posture Cues
📌Squeeze shoulder blades together hard at full contraction every rep
📌Don't rock backward — cheats reps and compresses the spine
⚠️Elbows should graze your sides — not flare outward away from your body
💡 Pro TipWide grip = lat width. Close grip = mid-back thickness. Alternate each session.
05
Single Arm Pulldown
Lats (Unilateral)Biceps
📸 Exercise Form
📋 Step by Step
1
Sit at cable machine. Attach single handle to high cable. Grip with one hand, palm facing inward.
2
Sit upright or lean back slightly. Reach arm fully overhead — feel the lat stretch before pulling.
3
Pull handle down to shoulder level, driving elbow toward your hip. Squeeze lat hard at the bottom.
4
Return slowly to full overhead stretch. Complete all reps on one side, then switch hands.
🎯 Posture Cues
📌Unilateral training reveals and fixes left/right lat imbalances
📌Drive elbow DOWN and BACK — not just down — for maximum lat activation
⚠️Don't rotate torso to cheat the weight — keep hips square and still throughout
💡 Pro TipEach side gets equal work — imbalances from bilateral rows cannot hide here.
06
Hyper Extension
Lower BackGlutesHamstrings
📸 Exercise Form
📋 Step by Step
1
Lock ankles under the hyperextension bench pad. Position hips at the top edge of the pad.
2
Arms crossed over chest or holding a weight plate for extra resistance.
3
Lower torso slowly downward toward the floor — feel the lower back and hamstrings stretch.
4
Drive hips into the pad and raise torso back to parallel. Squeeze glutes hard at the top.
🎯 Posture Cues
📌Don't hyperextend past parallel — stop when body is in a straight line
📌Add a weight plate to chest to progressively overload the lower back safely
⚠️Slow and controlled — jerking up puts dangerous shear force on lumbar spine
💡 Pro TipOne of the best exercises for lower back strength — directly prevents injury on deadlifts.
07
Face Pull
Rear DeltoidExternal Rotators
📸 Exercise Form
📋 Step by Step
1
Set cable at face height. Attach rope. Step back to create tension.
2
Grip rope with both hands, palms facing down. Arms extended forward.
3
Pull rope toward your FACE. Flare elbows wide and high at the end position.
4
Hands end at ear level, elbows at 90°. Squeeze rear delts and hold.
🎯 Posture Cues
📌CRUCIAL for shoulder health — most gym-goers skip this and get injured
📌At the end: "double bicep pose" — elbows high and wide always
⚠️Use LIGHT weight — this is health and corrective work, not ego lifting
💡 Pro TipDo 3×15-20 every session. Balances pressing volume and prevents rotator cuff injury.
08
Barbell Shrugs
Upper TrapsNeck
📸 Exercise Form
📋 Step by Step
1
Stand holding barbell in front of you with overhand grip, shoulder-width. Arms straight.
2
Barbell rests against thighs at the start. Keep arms completely straight throughout.
3
Shrug shoulders straight UP toward ears as high as possible. Hold 1 second at the top.
4
Lower slowly and fully — get a complete trap stretch at the bottom every rep.
🎯 Posture Cues
📌Barbell allows heavier loading than dumbbells — greater trap stimulus
📌Straight up and down only — no rolling the shoulders in circles ever
⚠️Rolling shoulders causes AC joint impingement — avoid it completely
💡 Pro TipHeavier barbell shrugs build the trap thickness visible from the front and create a powerful silhouette.
09
Incline Seated Bicep Curl
Biceps Long HeadBiceps Short Head
📸 Exercise Form
📋 Step by Step
1
Set bench to 45–60° incline. Sit back with upper arms hanging straight down behind the bench.
2
Hold dumbbells underhand grip. Arms fully extended at bottom — feel the stretch.
3
Curl upward toward shoulders. Keep upper arms pinned vertical against the bench pad.
4
Squeeze biceps hard at top. Lower SLOWLY — the eccentric stretch drives growth.
🎯 Posture Cues
📌Upper arms stay vertical and still — they are the fixed pivot point the whole set
📌Incline angle increases stretch on the long head — produces a taller bicep peak
⚠️Go lighter than expected — the stretch position makes this MUCH harder
💡 Pro TipThe long head gets a full stretch at the bottom — impossible to replicate standing.
10
Hammer Dumbbell Curl
BrachialisBrachioradialis
📸 Exercise Form
📋 Step by Step
1
Stand with dumbbells at sides, palms facing INWARD. Thumbs pointing up throughout.
2
Curl both or alternating upward, keeping neutral wrist grip throughout.
3
Elbows stay at sides. Squeeze hard at the top for a full second.
4
Lower with control. Zero swinging from hips or lower back.
🎯 Posture Cues
📌Neutral grip hits brachialis — adds thickness UNDER the bicep pushing it higher
📌Makes bicep appear BIGGER by pushing the peak up from underneath
⚠️Don't let elbows drift forward — upper arms stay vertical throughout
💡 Pro TipYou can load heavier than supinated curls — brachialis and bicep both engage together.
11
Reverse Grip Barbell Curl
Forearm ExtensorsBrachioradialis
📸 Exercise Form
📋 Step by Step
1
Stand with barbell, overhand grip shoulder-width — palms facing DOWN throughout.
2
Elbows pinned at sides. Wrists stay neutral — don't bend forward or backward at all.
3
Curl upward as high as grip allows. Squeeze forearm extensors and brachioradialis hard at top.
4
Lower slowly. Extensor side fatigues fast — rest adequately between sets.
🎯 Posture Cues
📌Barbell keeps wrist angle consistent — harder and more effective than dumbbells
📌Targets brachioradialis and forearm extensors — the opposite side from regular curls
⚠️Extensor side is MUCH weaker — go very light initially and build up slowly
💡 Pro TipBalanced forearms prevent tennis elbow and wrist pain during all heavy lifting.
LEG DAY
Quadriceps · Hamstrings · Glutes · Calves · Adductors
Muscle Activation Map
Primary
Secondary
⚡ Primary Zones
Quadriceps · Glutes · Hamstrings · Calves · Adductors
01
Smith Machine Squats
QuadsGlutesHamstringsCore
📸 Exercise Form
📋 Step by Step
1
Set bar on Smith machine at upper trap height. Feet shoulder-width, toes out 15–30°.
2
Unrack, big breath, brace core hard. Bar path is fixed — focus on depth and muscle activation.
3
Sit back AND down — hips below parallel for full depth. Knees track over toes throughout.
4
Drive through heels explosively. Squeeze glutes hard at full lockout.
🎯 Posture Cues
📌Place feet slightly forward of bar on Smith — helps vertical shin angle
📌Smith machine guides the bar — great for learning squat depth safely
⚠️Still push knees outward — knee cave is still possible on Smith machine
💡 Pro TipSmith machine allows more quad focus with forward foot placement — experiment with stance width.
02
Romanian Deadlift
HamstringsGlutesLower Back
📸 Exercise Form
📋 Step by Step
1
Hold bar at hip level. Feet hip-width. SOFT knee bend — this is not a squat.
2
Push hips BACKWARD as bar slides down your legs. Chest stays proud throughout.
3
Lower to mid-shin until hamstrings are fully stretched. No back rounding ever.
4
Drive hips forward to return. Squeeze glutes hard at the very top.
🎯 Posture Cues
📌RDL ≠ Squat — knees stay mostly straight, hips do all the hinging
📌Bar drags close to your body the entire movement down your legs
⚠️Feel a deep pull behind the knee — that is the correct hamstring stretch
💡 Pro Tip3-second lowering phase = much more time under tension = significantly more hamstring growth.
03
Barbell Lunges
QuadsGlutesHamstringsCore
📸 Exercise Form
📋 Step by Step
1
Place barbell on upper traps (same as squat). Stand tall, feet hip-width apart.
2
Step forward with one leg — long stride. Both knees bend to 90° at the bottom.
3
Keep torso upright throughout — do NOT lean forward. Front knee behind toes.
4
Drive through the front heel to return to standing. Alternate legs each rep.
🎯 Posture Cues
📌Long stride = more glute. Short stride = more quad. Choose based on goal
📌Bar adds more loading than dumbbells — great for progressive overload
⚠️At 100kg keep weight moderate — balance challenge is real with a barbell
💡 Pro TipStep longer than feels natural — the extra stride length loads the glutes properly.
04
Leg Press
QuadsGlutesHamstrings
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Back flat against pad. Feet hip-width on the platform.
2
Unlock safety handles. Lower platform until knees reach 90°.
3
Press platform away powerfully through your heels — not your toes.
4
Don't lock knees at the top — keep slight bend to maintain tension.
🎯 Posture Cues
📌High foot placement = more glutes. Low foot placement = more quads
📌Lower back must stay glued to the seat pad at all times
⚠️Don't let knees cave inward — push them out in line with toes
💡 Pro TipGreat for heavy volume after squats — machine keeps lower back safe when fatigued.
05
Leg Extension
Quadriceps (Isolation)
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Adjust so knees align with the pivot point. Pad on lower shins.
2
Extend legs until almost fully straight. Squeeze quads hard at the very top.
3
Lower slowly over 3 seconds — fight gravity on the way down every rep.
4
Stop just before full flex at bottom — keep tension, never let weight rest.
🎯 Posture Cues
📌Point toes slightly inward — targets VMO (teardrop quad near knee)
📌Sit tall — don't slouch or let hips slide forward on the seat
⚠️Hold 1 second at top every rep — where quads contract most fully
💡 Pro TipBest used as a finisher after squats — pump the quads when already pre-fatigued.
06
Lying Leg Curl
Hamstrings (Isolation)
📸 Exercise Form
📋 Step by Step
1
Lie face down on machine. Ankles under the pad. Hips flat on the pad.
2
Curl heels toward your glutes as far as possible. Pause at the very top.
3
Lower slowly over 3 seconds — fight gravity on the way down.
4
Don't let hips lift off the pad — if they do, weight is too heavy.
🎯 Posture Cues
📌Hips stay glued to pad — if they rise, reduce weight immediately
📌Point toes slightly to increase hamstring contraction at the top
⚠️Slow eccentric (3 sec down) is where 80% of the growth stimulus comes from
💡 Pro TipSqueeze and hold 1 second at the top every rep — hamstrings will be on fire.
07
Hip Thrusts
Glutes — Maximum Activation
📸 Exercise Form
📋 Step by Step
1
Upper back on bench edge. Padded bar across hips. Feet flat, shoulder-width.
2
Drive hips UP by squeezing glutes powerfully. Torso parallel to floor at top.
3
SQUEEZE glutes hard at the top — hold 1 full second. Full hip extension.
4
Lower hips nearly to floor. Don't fully rest — maintain tension throughout.
🎯 Posture Cues
📌Chin tucked toward chest — don't hyperextend the neck backward
📌Feet closer = more glute. Further away = more hamstring
⚠️#1 glute builder scientifically — can load heavier than squats for glutes
💡 Pro TipIf you feel it in lower back instead of glutes — push harder through your HEELS.
08
Bulgarian Squat
QuadsGlutesHamstringsBalance
📸 Exercise Form
📋 Step by Step
1
Stand 2 feet in front of a bench. Place rear foot on bench, laces down. Hold dumbbells at sides.
2
Stand tall, core braced. Front foot far enough forward so knee stays behind toe at the bottom.
3
Lower straight down by bending the front knee. Rear knee drops toward the floor.
4
Drive through the front heel to return to standing. Complete all reps, then switch legs.
🎯 Posture Cues
📌Front foot placement is key — too close causes forward knee travel over toes
📌Torso stays upright — slight forward lean is okay but don't collapse forward
⚠️Humbling exercise — start with just bodyweight to learn the balance first
💡 Pro TipOne leg at a time = greater range of motion and more glute activation than bilateral squats.
09
Sumo Squat
GlutesInner ThighQuads
📸 Exercise Form
📋 Step by Step
1
Stand with feet wider than shoulder-width, toes pointed out 45°. Hold one heavy dumbbell vertically between legs.
2
Brace core, chest tall. Push knees outward as you squat down — track over toes.
3
Lower until thighs are parallel or below. Feel deep inner thigh and glute stretch.
4
Drive through heels explosively. Squeeze glutes HARD at lockout — pause 1 second.
🎯 Posture Cues
📌Wide stance + toes out = maximum inner thigh and glute activation
📌Keep the dumbbell hanging straight down — don't swing it forward
⚠️Push knees OUT throughout — never let them cave inward at any point
💡 Pro TipPause 2 seconds at the bottom — dramatically increases glute and adductor time under tension.
10
Machine Adductor
Inner Thigh / Adductors
📸 Exercise Form
📋 Step by Step
1
Sit in machine. Inner thighs press against pads. Adjust width to comfortable stretch.
2
Sit tall with back against pad. Brace your core throughout the entire set.
3
Squeeze legs together SLOWLY. Hold 1 second when legs meet at center.
4
Return slowly — control the stretch outward. Never bounce at either end.
🎯 Posture Cues
📌Don't bounce at end of range — slow and controlled every single rep
📌Keep upper body still and upright — only inner thighs move
⚠️At 100kg adductors may be tight — start moderate weight, full range
💡 Pro TipStrong adductors = better squat stability and reduced groin injury risk.
11
Calf Raises — Seated & Standing
GastrocnemiusSoleus
📸 Exercise Form
📋 Step by Step
11a
SEATED (Soleus): Full stretch at bottom. Rise to tiptoe. Pause 1 sec. 15–25 reps.
11b
STANDING (Gastrocnemius): Straight legs. Drop heels fully below step. Rise to maximum tiptoe.
📌
Seated = deep calf (Soleus). Standing = outer shape (Gastrocnemius). Both every session!
⚠️
Full heel drop at bottom every rep — partial reps produce very limited calf growth.
🎯 Posture Cues
📌Calves need HIGH reps (15–25) — they're built for endurance from daily walking
📌Vary toe angle: forward = overall, inward = outer head, outward = inner head
⚠️Bounce = cheating. Always pause at top and bottom of every rep
💡 Pro TipCalves are stubborn — full range + high reps + progressive overload is the only real formula.
UPPER DAY
Full Upper Body — Chest · Lats · Shoulders · Biceps · Triceps
Muscle Activation Map
Primary
Secondary
🏋️ Primary Zones
Chest · Lats · All Deltoid Heads · Biceps · Triceps
01
Incline Bench Press
Upper ChestFront DeltTriceps
📸 Exercise Form
📋 Step by Step
1
Set bench 30–45°. Sit back, shoulder blades fully retracted into the bench.
2
Lower bar to upper chest near collarbone. 3-second controlled descent.
3
Press upward and slightly back. Full arm extension at the top.
4
Feel deep stretch in upper chest at the bottom of each rep.
🎯 Posture Cues
📌30° hits upper chest best — 45° shifts more load toward the front deltoid
📌Keep chest tall with slight lower back arch throughout the whole set
⚠️Don't let elbows flare too wide — serious shoulder injury risk if flared
💡 Pro TipDumbbell incline allows greater range — alternate with barbell incline weekly.
02
Incline Machine Fly
Upper Chest (Isolation)
📸 Exercise Form
📋 Step by Step
1
Adjust seat so handles align with upper chest. Sit back firmly against pad.
2
Arms slightly bent — maintain that fixed arc throughout. It is a FLY not a press.
3
Bring handles together in a sweeping arc. Squeeze chest hard at the center.
4
Open arms back with full controlled stretch — feel the upper chest opening wide.
🎯 Posture Cues
📌Arms stay in fixed arc like hugging a barrel — do NOT straighten them
📌Squeeze at center for 1 full second — that is the peak chest contraction
⚠️Don't go too wide on the stretch — stop when you feel tension, not strain
💡 Pro TipFly isolates upper chest without tricep involvement — excellent as a chest finisher.
03
Lat Pulldown
LatsBicepsMid Back
📸 Exercise Form
📋 Step by Step
1
Sit with thighs under pads. Grip bar wider than shoulder-width, overhand. Arms extended.
2
Lean back slightly (10–15°). Chest up. Retract shoulder blades FIRST before pulling.
3
Pull bar to upper chest. Lead with elbows — think "elbows to back pockets".
4
Squeeze lats hard at bottom. Return fully — get complete stretch at the top.
🎯 Posture Cues
📌Pull to CHEST not behind neck — behind-neck causes serious shoulder injury
📌Slight lean-back creates a better angle of pull for the lats
⚠️Don't swing body backward — this completely cheats the lat movement
💡 Pro TipBeginners pull with biceps only — practice feeling lats fire first with very light weight.
04
T-Bar Row
Mid Back ThicknessLats
📸 Exercise Form
📋 Step by Step
1
Straddle T-bar, hinge forward 45°. Grip V-handle. Flat back throughout.
2
Drive elbows backward and upward. Pull bar to lower sternum or chest.
3
Squeeze HARD at top — hold 1 second. Pinch shoulder blades together.
4
Extend arms fully on return. Get the full lat stretch every rep.
🎯 Posture Cues
📌Best exercise for back THICKNESS — pulldown = width, T-bar = thickness
📌Close V-handle = more mid back. Wider grip = more lat width
⚠️Don't jerk upright — maintain the 45° bend for the entire set
💡 Pro TipUse chest-supported T-bar row if lower back fatigues — keeps form strict throughout.
05
Straight-Arm Pulldown
Lats (Isolation)
📸 Exercise Form
📋 Step by Step
1
Face high cable. Grab straight bar. Arms slightly bent — keep that bend fixed throughout.
2
Hinge slightly at hips. Core braced. Arms start raised at cable height.
3
Pull bar down to hips using ONLY lat muscles. Arms do not bend further.
4
Feel the lat stretch fully as you return arms back to starting position.
🎯 Posture Cues
📌Arms stay same bend angle the whole movement — lats only, no biceps
📌If arms bend more during set, weight is too heavy — reduce it
⚠️Great pre-activation drill before heavy rows — teaches lat to fire first
💡 Pro TipUse as warm-up before T-bar row to establish the lat mind-muscle connection.
06
Standing Military Press
All Deltoid HeadsTricepsCore
📸 Exercise Form
📋 Step by Step
1
Hold bar at collarbone height. Feet shoulder-width. Glutes and core fully squeezed.
2
Press bar overhead in slight arc around your face — not perfectly straight up.
3
Fully lock out arms overhead. Bar ends directly above your ears at lockout.
4
Lower with control to collarbone. Elbows stay under the bar throughout.
🎯 Posture Cues
📌Core and glutes braced hard — prevents dangerous lower back hyperextension
📌Bar travels slightly forward around face — not a perfectly vertical path
⚠️If lower back arches excessively, reduce weight or switch to seated press
💡 Pro TipStanding version activates far more core and stabilizers vs seated — builds functional strength.
07
Dumbbell Lateral Raise
Side Deltoid
📸 Exercise Form
📋 Step by Step
1
Stand with dumbbells at sides. Maintain a slight elbow bend throughout.
2
Raise both arms out to sides simultaneously to shoulder height.
3
Lead with elbows — pinky slightly higher than thumb at the very top.
4
Lower slowly over 3 seconds. Traps stay completely relaxed.
🎯 Posture Cues
📌"Pour a jug" at the top — thumb slightly lower than pinky for best activation
📌Traps stay DOWN — shrugging shifts all work from delts to traps
⚠️Go lighter than you think — most people load way too much weight here
💡 Pro TipCable lateral raises beat DBs for constant tension — use both variations each week.
08
EZ Bar Front Raise
Front DeltUpper Chest Assist
📸 Exercise Form
📋 Step by Step
1
Stand tall holding the EZ bar with an overhand grip at thigh level. Keep feet shoulder-width and brace your core.
2
Keep a soft bend in the elbows and raise the bar straight in front of your body in a controlled path.
3
Lift until the bar reaches shoulder height. Pause briefly and squeeze the front delts without shrugging.
4
Lower the bar slowly back to the start. Avoid swinging, leaning back, or using momentum from the hips.
🎯 Posture Cues
📌Chest up, ribs down, and wrists neutral throughout the raise
📌Lead with the elbows and stop around shoulder level for clean front-delt tension
⚠️If your lower back arches or the bar swings, reduce the load and slow the tempo
💡 Pro TipUse moderate weight and a 2–3 second lowering phase to keep the front delts doing the work.
09
Rear Delt Fly
Rear Deltoid (Isolation)
📸 Exercise Form
📋 Step by Step
1
Hinge forward 45° at hips. Hold dumbbells, arms hanging, palms facing each other.
2
Maintain a slight elbow bend — keep it fixed throughout. Core braced, back flat.
3
Raise arms out to sides like wings. Lead with elbows, not hands.
4
Squeeze rear delts hard at the top. Lower slowly with full control.
🎯 Posture Cues
📌Rear delts, NOT traps — if traps are firing, weight is too heavy
📌Elbows lead the entire movement — think "elbows to ceiling" every rep
⚠️Very light weight needed here — rear delts are small, specialised muscles
💡 Pro TipUnderdeveloped rear delts cause shoulder imbalance and injury — prioritise consistently.
10
Barbell Curl
Biceps Brachii
📸 Exercise Form
📋 Step by Step
1
Stand with barbell, underhand grip shoulder-width. Arms fully straight at sides.
2
Brace core. Elbows tucked at sides — they stay there for the entire set.
3
Curl bar up by flexing elbows only. No swinging hips or lower back at all.
4
Supinate wrists at top (rotate pinkies up). Squeeze peak contraction hard.
🎯 Posture Cues
📌Elbows must not drift forward — they are the fixed pivot point the whole time
📌Supination at top dramatically increases bicep peak contraction
⚠️No body swing whatsoever — if swinging, reduce weight immediately
💡 Pro TipEZ bar is easier on wrists — alternate between straight and EZ bar each week.
11
Skull Crusher
Triceps Long Head + Lateral Head
📸 Exercise Form
📋 Step by Step
1
Lie on bench. Hold EZ bar above chest, arms straight. Elbows point to ceiling.
2
Lower bar toward forehead by bending ONLY at elbows. Upper arms stay vertical.
3
Stop just before bar reaches forehead. Feel the tricep long-head stretch deeply.
4
Extend arms back to start. Squeeze triceps hard at full extension.
🎯 Posture Cues
📌Upper arms stay perfectly vertical — elbows must not drift outward
📌If elbows flare out, weight is too heavy — reduce it immediately
⚠️EZ bar is far more wrist-friendly than straight bar for this exercise
💡 Pro TipSuperset with close-grip bench press for an incredible tricep pump and time efficiency.
HIIT & ABS
Full Body Conditioning · Core Strength · Fat Burning Circuit
Muscle Activation Map
Full Body Active
Core Focus
🔥 Format
Rotation 3 Sets (1–4) · Core Normal (5–13)
🔄 ROTATION 3 SETS — Exercises 01–04
💪 NORMAL — Exercises 05–13
01
Burpees
Full BodyCardioCore
📸 Exercise Form
📋 Step by Step
1
Stand → squat down, both hands hit the floor beside your feet.
2
Jump or step feet back into a high plank position. Body in a straight line.
3
Perform a push-up (optional).
4
Jump feet back to hands, then explode upward with arms overhead. Land softly.
🎯 Posture Cues
📌Land softly — at 100kg joints absorb significant impact force on each rep
📌Core tight in plank phase — no sagging hips or raised glutes
⚠️Step version recommended initially — protects knees and ankles at higher bodyweight
💡 Pro Tip10–15 burpees × 3 rounds burns massive calories and builds incredible conditioning.
02
Kettlebell Swing
GlutesHamstringsCorePower
📸 Exercise Form
📋 Step by Step
1
Stand feet slightly wider than hips. Kettlebell on floor in front of you.
2
Hip hinge back, grab KB. Swing between legs like hiking a football backward.
3
Snap hips forward EXPLOSIVELY — the hip drive floats KB to chest height.
4
Let KB swing back between legs, hinge again immediately. Continuous rhythm.
🎯 Posture Cues
📌Hips, not arms — the arms are just ropes attached to the kettlebell
📌Squeeze glutes HARD at the top — full hip lock-out every single rep
⚠️Keep spine neutral — never round the lower back at the bottom position
💡 Pro TipRussian swing (chest height) builds power. American swing (overhead) adds shoulder work.
03
Battle Rope
ShouldersCoreConditioning
📸 Exercise Form
📋 Step by Step
1
Stand feet shoulder-width, slight squat stance. Grip one end in each hand.
2
Alternate arms up and down rapidly — create continuous powerful waves in the rope.
3
Keep going for 20–30 seconds at full intensity. Core braced throughout.
4
Double slams: both arms up simultaneously then slam down hard into the ground.
🎯 Posture Cues
📌Stay in athletic position — slight knee bend, chest up, eyes forward
📌Waves should reach the anchor point — if they die out, push harder
⚠️2 sets of 20–30s with 15s rest will completely destroy your conditioning
💡 Pro TipVary patterns: alternating waves, double slams, lateral waves — targets different muscles.
04
Sled Push
LegsGlutesConditioning
📸 Exercise Form
📋 Step by Step
1
Load sled appropriately. Lean into handles at 45° angle, arms fully extended.
2
Drive legs powerfully — short, fast steps. Push from the balls of your feet.
3
Keep back flat and neutral throughout. Head in line with spine.
4
Push 20 meters. Rest 60 seconds. Repeat 3–5 times. Add weight progressively.
🎯 Posture Cues
📌Lower hips slightly = more leg drive. More upright = more conditioning focus
📌No eccentric load = no soreness — can train sled even on leg days
⚠️At 100kg this is already intense — start with less plate weight than you imagine
💡 Pro TipBest low-impact conditioning for larger athletes — maximum output with zero joint stress.
05
Alternating Heel Touches
ObliquesLower Abs
📸 Exercise Form
📋 Step by Step
1
Lie on your back. Knees bent, feet flat on floor hip-width apart.
2
Lift shoulders slightly off the floor — engage abs and hold throughout.
3
Reach your right hand down to touch your right heel by crunching sideways.
4
Return to centre, then reach left hand to left heel. Alternate continuously.
🎯 Posture Cues
📌Keep lower back flat on the floor — don't arch it upward
📌The movement is a lateral crunch — feel obliques contracting each side
⚠️Shoulders stay lifted off the floor the entire set
💡 Pro TipExcellent for oblique definition and improving lateral core stability — high reps work best.
06
Russian Twists
ObliquesCoreRotational Power
📸 Exercise Form
📋 Step by Step
1
Sit on floor with knees bent. Lean back to 45° — feel abs engage to hold position.
2
Lift feet slightly off the floor (harder) or keep them down (easier). Hold weight.
3
Rotate torso fully to the right, then fully to the left — one each side = one rep.
4
Control the rotation — don't just swing the weight. Feel each oblique contracting.
🎯 Posture Cues
📌Rotation comes from the TORSO not just the arms — core does the work
📌Keep chest tall and proud — don't let your upper back round
⚠️The higher you hold your feet, the harder the core stabilisation
💡 Pro TipAdd a weight plate or medicine ball as you progress — obliques respond well to resistance.
07
Lying Leg Raise
Lower AbsHip Flexors
📸 Exercise Form
📋 Step by Step
1
Lie flat on your back. Hands flat on floor beside hips or under lower back.
2
Keep legs straight (or slightly bent). Raise them from floor to vertical — 90°.
3
Lower slowly back toward the floor — stop just before they touch to keep tension.
4
Don't let lower back arch off the floor as you lower — press it flat into the mat.
🎯 Posture Cues
📌Lower back stays pressed into the floor — the moment it arches, stop and rest
📌The lowering phase (eccentric) is where the most ab activation occurs
⚠️Bent knee version is easier — straighten legs progressively as strength improves
💡 Pro TipProgression: bent knee → straight leg → hanging leg raise. Master each level first.
08
Mountain Climber
CoreCardioHip Flexors
📸 Exercise Form
📋 Step by Step
1
Start in a high plank: hands directly under shoulders, body in a straight line.
2
Drive one knee toward your chest explosively, then switch — like running in plank.
3
Keep hips level throughout — do NOT let them rise up or sag down.
4
Go as fast as possible for 20–30 seconds while keeping form perfect.
🎯 Posture Cues
📌Hips stay flat and level — if they rise, slow down and reset
📌Full arm extension — don't let elbows bend or collapse under load
⚠️Speed + form together — going fast with bad form defeats the purpose
💡 Pro TipOne of the best calorie-burning ab exercises — combines core training and cardio perfectly.
09
Decline Crunch
Upper AbsRectus Abdominis
📸 Exercise Form
📋 Step by Step
1
Anchor feet on decline bench. Hands loosely placed behind head.
2
Engage abs — curl your torso upward toward knees, exhaling fully at the top.
3
Feel upper abs fully contract at the peak of the movement. Hold 1 second.
4
Lower slowly — feel the stretch in your abs at the bottom every rep.
🎯 Posture Cues
📌Hands behind head — do NOT pull on your neck. Hands just rest lightly
📌Movement is a torso curl, not a sit-up — torso rounds, doesn't swing up
⚠️More decline angle = harder. Start at moderate angle before going steeper
💡 Pro TipAdd a light plate to chest for weighted decline crunches — progressive overload for abs!
10
Weighted Cable Crunches
Full AbsCore
📸 Exercise Form
📋 Step by Step
1
Kneel facing high cable. Hold rope ends at each side of your head.
2
Hips stay fixed and back — do NOT move them forward during the crunch.
3
Crunch torso DOWN toward your knees. Elbows drive toward thighs.
4
Squeeze abs hard at bottom. Return slowly. Hips stay back throughout.
🎯 Posture Cues
📌Hips stay back — if hips move forward it becomes hip flexion, not a crunch
📌This IS weighted ab training — progressive overload builds real strong abs
⚠️Most people do this wrong — watch your form in the mirror carefully
💡 Pro TipBest weighted ab exercise — treat abs like any other muscle. Add load progressively.
11
Plank with Shoulder Tap
Core StabilityAnti-Rotation
📸 Exercise Form
📋 Step by Step
1
High plank: straight arms, body in perfect line from head to heels.
2
Feet slightly wider than usual to increase stability base significantly.
3
Lift one hand and tap opposite shoulder. Replace immediately. Alternate sides.
4
The goal: hips stay COMPLETELY still throughout every single tap.
🎯 Posture Cues
📌Hips must not rotate or sway at all — that IS the entire point of this exercise
📌Wider foot stance = easier. Progress by gradually narrowing the feet
⚠️Core braced, glutes squeezed — whole body tense like a rigid wooden plank
💡 Pro TipAnti-rotation training — directly transfers to heavier compound lifts and back health.
12
Hanging Leg Raise
Lower Abs
📸 Exercise Form
📋 Step by Step
1
Dead hang from pull-up bar. Arms straight, entire body relaxed at start.
2
Brace core hard. Raise straight legs to parallel (or higher if flexible).
3
Pause 1 second at the top — resist any swinging momentum.
4
Lower slowly with full control. Zero swinging — it defeats the purpose.
🎯 Posture Cues
📌No swinging — if swinging occurs, do bent knee version first
📌The lowering phase is equally important — control it with full tension
⚠️Harder than it looks at 100kg — lower abs support your entire leg weight
💡 Pro TipProgression: bent knee raises → L-sit → straight leg raises → toes to bar.
13
Jumping Jacks
Full BodyCardioWarm-Up / Finisher
📸 Exercise Form
📋 Step by Step
1
Stand tall with feet together, arms at your sides.
2
Jump feet outward wider than shoulder-width while raising both arms overhead simultaneously.
3
Jump feet back together and lower arms back to your sides in one smooth motion.
4
Maintain a consistent rhythm. Core braced. Land softly with knees slightly bent.
🎯 Posture Cues
📌Land softly — at 100kg each landing is significant impact on your joints
📌Great warm-up to elevate heart rate before heavier conditioning work
⚠️Keep a steady pace — this is about consistent cardio output, not explosiveness
💡 Pro TipClassic full body cardio — excellent as a warm-up before the HIIT circuit or as a finisher.