THE BEGINNER PROGRAM

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.

Your main chest builder. Pick a weight where 8-12 clean reps is genuinely hard.

Chest Supported Row

Cues: Keep your chest glued to the pad the whole set — no rocking or heaving. · Drive your elbows back and squeeze your shoulder blades together at the top. · Control the weight all the way back to a full stretch before the next rep.

Lat Pulldown

Cues: Grip just outside shoulder width and start from a full stretch, arms straight. · Pull the bar to the top of your chest by driving your elbows down, not by leaning way back. · Let the bar rise under control and feel the lats stretch before the next rep.

Lying Hamstring Curl

Cues: Press your hips into the pad — don't let them pop up as you curl. · Curl your heels toward your glutes and squeeze hard at the top. · Lower slowly to a full straight-leg stretch every rep.

Hip Thrust

Barbell Hip Thrust / Dumbbell Hip Thrust

Cues: Upper back on the bench, chin tucked, ribs down — don't arch your lower back. · Drive through your heels and squeeze your glutes to lock out level hips. · Pause at the top, then lower under control — glutes do the work, not the lower back.

Barbell or dumbbell — either builds the glutes. Use whichever your gym has open.

Dumbbell Lateral Raise

Cues: Slight bend in the elbows — lead with your elbows, not your hands. · Raise to about shoulder height, no higher, like pouring from a jug. · Lower slowly and don't swing or use momentum from your hips.

Cable Rear Delt Fly

Cues: Slight bend in the elbows; sweep your arms out and back in a wide arc. · Squeeze the rear delts and keep your traps and neck relaxed. · Control the return — don't let the cable yank your arms forward.

Biceps Curl

Cable Bicep Curl / Dumbbell Curl / Hammer Curl

Cues: Pin your elbows at your sides and keep them there the whole rep. · Curl up without swinging your torso or using momentum. · Lower all the way to a full stretch and control the negative.

Cable, dumbbell, or hammer — pick one. Same job, whatever feels best on your elbows.

Triceps Extension

Tricep Rope Pushdown / Dumbbell Skull Crusher

Cues: Keep your elbows tucked and pointing forward — upper arms stay still. · Extend fully and squeeze the triceps at the bottom or lockout. · Control the weight back to a full stretch, no elbow flare.

Rope pushdown or dumbbell skull crushers — pick one.

Dumbbell Calf Raise

Cues: Rise as high as you can onto the balls of your feet — full stretch to full contraction. · Pause and squeeze the calves hard at the top. · Lower slowly to a deep stretch at the bottom each rep.

Cable Ab Crunch

Cues: Crunch with your abs by rounding your spine — don't just pull with your arms or hips. · Bring your elbows toward your knees and exhale as you crunch. · Control the way back up and keep tension on the abs the whole set.

Incline Dumbbell Press

Cues: Set the bench to about 30 degrees and pull your shoulder blades back and down into the pad. · Lower the dumbbells to the sides of your upper chest, elbows around 45 degrees from your torso. · Press up and slightly together — don't slam the lockout or let your wrists roll back.