Exercise

Updated: February 04, 2026

My fitness journey — running, cycling, swimming, strength training, and yoga. Tracking progress, setting goals, and staying active.

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️ Hybrid Strength Program

StrengthHypertrophyStructural balanceHypertrophy finisher
Working exercises: 11 — warmup excluded
Arms + Shoulders — strength

Sunday

Biceps · Triceps · Brachialis · Shoulders

Strength compounds first. Hypertrophy finishers after for stretched-position stimulus.
Warmupsection5 min cardio + shoulder + wrist prep
Treadmill / bike
5 min
Arm circles (forward + backward)
1 × 15 each
Band shoulder dislocations
1 × 12
Wrist rotations + finger extensions
1 × 20 each dir.
Strength compoundsstrength4–7 reps — 3–4 min rest between sets
Seated overhead barbell press
Anterior + lateral delt — primary shoulder strength
5 × 4–6
40 kg
Barbell curl
Bicep strength — heaviest curl of the week
4 × 5–7
25 kg
Close-grip bench press
Tricep + inner chest — best tricep strength builder
4 × 5–7
50 kg
Hypertrophy finishershypertrophy finisher10–12 reps at 7/10 effort — stretched position stimulus
Overhead cable tricep extension
Tricep long head at full stretch
2 × 10–12
12.5 kg
Preacher curl (EZ-bar)
Bicep short head at stretch
2 × 10–12
17.5 kg
Isolationisolation12–15 reps — chase the contraction
Cable lateral raise (seated, one arm)
Lateral delt — seated eliminates all cheat
3 × 15
7.5 kg
Hammer curladded
Brachialis + brachioradialis
2 × 12
10 kg each
Barbell reverse curl
Wrist extensors — forearm balance
2 × 12
15 kg
Structural balancestructural balanceRotator cuff + forearm — never skip
Face pulls
Rear delt + external rotators
2 × 15
12.5 kg
Band external rotation (elbow at 90°)
Rotator cuff prehab
1 × 15/side
Light band
Wrist curls + reverse (superset)
Forearm flexor/extensor balance
1 × 20 each
Light bar

🤸 Calisthenics & Skill Integration

Hybrid calisthenics and weights program integrating bodyweight skills into the arms chest back legs routine. Skill work always first, weights second, isolation last.

StrengthHypertrophyStructural balanceCalisthenics skillHypertrophy finisher
THE CORE PRINCIPLE
Skill work always first, weights second, isolation last
CNS is sharpest at the start. Planche and front lever demand maximum neural focus. Order is non-negotiable: skill → compounds → isolation → structural balance.
WHAT CHANGES FROM YOUR CURRENT PROGRAM
8 changes across the 6 days — nothing else moves
Sun: +8 min skill block. Mon: +8 min skill block + skin the cat. Tue: pistol squat warmup + dragon flag. Wed: 4 min maintenance. Thu: pseudo planche + archer pull-ups. Fri: L-sit + dragon flag. Sat: active skill day.
FATIGUE IMPACT
Skill blocks add 8–10 min to Mon and Sun — sessions stay under 80 min
Skill work at the start costs almost no muscular fatigue. CNS cost is real but small. Wednesday/Thursday maintenance adds only 4 minutes. Saturday replaces passive recovery.
HOW FAST WILL SKILLS DEVELOP
With this frequency each skill gets 2–3 practice sessions per week
Planche: 3x/wk. Front lever: 3x/wk. Muscle-up: 3x/wk. Pistol squat: 2x/wk. L-sit: 2x/wk. Most see measurable progress every 2–3 weeks.
THE ONE RULE THAT DETERMINES EVERYTHING
Never practice a skill when fatigued from the previous exercise
Especially on Saturday. If beat up, reduce to 20 min easy holds. Practicing with a fatigued CNS builds bad patterns. A missed session is better than poor form.

📊 Exercise Order & Progression Guide

Exercise order and weight progression guide for every session. Hit the top of your rep range → add weight. Miss the bottom → keep it.

Sun — Arms + Shoulders (strength)
1
Warmup — cardio + arm circles + band dislocations
Raises core temp, lubricates shoulder joint before any load
warmup
2
1. Seated overhead barbell press
Heaviest shoulder compound first — central nervous system is completely fresh. Never do this after bench or curls.
strength compound
3
2. Barbell curl
Bicep strength compound while CNS still sharp. Arms have zero prior fatigue at this point.
strength compound
4
3. Close-grip bench press
Tricep strength compound. Slightly after curl is fine — triceps weren't used in curls.
strength compound
5
4. Cable lateral raise
Isolation after compounds — delts already warm from OHP, now pump the lateral head.
hypertrophy / isolation
6
5. Barbell reverse curl
Forearm/wrist extensor balance — low CNS demand, perfect as a finisher.
hypertrophy / isolation
7
6. Face pulls
Rear delt + external rotators — always after pressing, never before.
structural balance
8
7. Band external rotation
Rotator cuff prehab — lightest work, zero fatigue impact, done last.
structural balance
9
8. Wrist curls + reverse superset
Forearm flush — lowest demand exercise in the session, ideal final movement.
structural balance
Mon — Chest + Back (strength)
1
Warmup — cardio + arm swings + cat-cow + wall slides
Thoracic spine and scapular prep essential before heavy pressing and rowing
warmup
2
1. Barbell bench press
Primary chest compound — highest CNS demand. Always the very first loaded exercise.
strength compound
3
2. Weighted pull-ups
Antagonist to bench press. Training chest then back alternately reduces overall fatigue vs doing all chest then all back.
strength compound
4
3. Barbell bent-over row
Second back compound while posterior chain is still strong. Spinal erectors are fresh.
strength compound
5
4. Chest-supported Y-raise
Lower trap isolation — low load, done after compounds when muscle is warm.
hypertrophy / isolation
6
5. Rear delt reverse fly (cables)
Posterior delt isolation — finishes the back work without spinal load.
hypertrophy / isolation
7
6. Band pull-aparts
Scapular health — no fatigue cost, correct to do post-session.
structural balance
8
7. Scapular push-ups
Serratus activation — bodyweight, zero joint stress.
structural balance
9
8. Doorway pec stretch
Chest mobility — always stretch after pressing, never before.
structural balance
Tue — Legs (strength)
1
Warmup — cardio + leg swings + hip circles + hip hinge drill
Hip hinge drill specifically grooves the deadlift pattern before any load. Never skip this.
warmup
2
1. Back squat
Quad-dominant compound first. Spinal erectors are completely fresh — critical for safe squatting.
strength compound
3
2. Conventional deadlift
Hip hinge compound second. Some quad fatigue from squat is acceptable — spinal erectors are still strong enough for safe deadlifting.
strength compound
4
3. Standing calf raise (heavy)
Isolated lower leg — not affected by squat or deadlift fatigue. Can go anywhere after the big two.
strength compound
5
4. Nordic hamstring curl
Eccentric-focused — best done while hamstrings are warm but not fully fatigued. After deadlift is ideal.
structural balance
6
5. Hip abduction machine
Glute medius isolation — seated, no spinal load. Fine late in session.
structural balance
7
6. Tibialis raise
Shin/ankle work — completely isolated movement, zero competition with anything else.
structural balance
8
7. Bird-dog
Deep spinal stabilisers — do this AFTER all loaded spinal work, never before squats or deadlifts.
structural balance
9
8. Dead bug
Anti-extension core — same rule as bird-dog, post-loading only.
structural balance
10
9. Pallof press
Anti-rotation — lightest demand in the session, correct as the final movement.
structural balance
Wed — Arms + Shoulders (hypertrophy)
1
Warmup — cardio + arm circles + band dislocations
Same shoulder prep as Sunday — always needed before overhead work
warmup
2
1. Arnold press
Full shoulder compound first — most demanding overhead movement of the hypertrophy session.
hypertrophy / isolation
3
2. Incline dumbbell curl
Bicep long head at stretch — best done early while you can feel the full range without fatigue compensation.
hypertrophy / isolation
4
3. Overhead cable tricep extension
Tricep long head at stretch — do before pushdowns so long head gets quality reps, not fatigued ones.
hypertrophy / isolation
5
4. Preacher curl
Short head isolation — after incline curl so both bicep heads are trained. Order within bicep work doesn't matter much.
hypertrophy / isolation
6
5. Tricep pushdown (rope)
Lateral + medial head pump — lighter than overhead extension, correct as second tricep movement.
hypertrophy / isolation
7
6. Hammer curl
Brachialis finisher — low skill demand, good late in session.
hypertrophy / isolation
8
7. Cable lateral raise
Lateral delt pump — isolation finisher after the Arnold press has done the compound work.
hypertrophy / isolation
9
8. Face pulls + DB pullover + band rotation + wrist superset
All structural balance work goes last — lightest demand, done when everything is warm.
structural balance
Thu — Chest + Back (hypertrophy)
1
Warmup — cardio + arm swings + cat-cow + wall slides
Thoracic and scapular prep — same as Monday
warmup
2
1. Incline dumbbell press
Upper chest compound first — different angle to Monday's flat bench, still needs fresh CNS for quality reps.
hypertrophy / isolation
3
2. Single-arm dumbbell row
Primary lat movement — antagonist pairing with press reduces overall fatigue.
hypertrophy / isolation
4
3. Chest-supported T-bar row
Upper back compound — second back movement while upper back is still strong.
hypertrophy / isolation
5
4. Cable chest fly (low to high)
Chest stretch isolation — after pressing when pec is warm and pumped.
hypertrophy / isolation
6
5. Lat pulldown (close supinated grip)
Lower lat isolation — after rows when lats are warm.
hypertrophy / isolation
7
6. Rear delt cable fly
Posterior delt detail — low load isolation, fine late in session.
hypertrophy / isolation
8
7. Scapular wall slides + band pull-aparts + pec stretch
All structural balance last — same rule as every session.
structural balance
Fri — Legs (hypertrophy)
1
Warmup — cardio + leg swings + 90/90 hip switches + banded clamshells
90/90 active hold opens deep hip rotators — more important on hypertrophy leg day since lunges and leg press demand hip mobility
warmup
2
1. Leg press
Highest load compound first — bilateral, no spinal load, sets the quad stimulus.
hypertrophy / isolation
3
2. Romanian deadlift
Hamstring hinge second — lighter than Tuesday's conventional deadlift, done here for stretch-position hypertrophy.
hypertrophy / isolation
4
3. Walking lunges
Unilateral compound third — by this point quads and glutes are warm, which is when lunges feel best and produce the best pump.
hypertrophy / isolation
5
4. Leg extension (single leg)
Quad isolation — always after compound leg work, never before.
hypertrophy / isolation
6
5. Seated leg curl
Hamstring isolation — after RDL when hamstrings are already warm.
hypertrophy / isolation
7
6. Seated calf raise
Soleus isolation — completely independent, fine anywhere after warmup.
hypertrophy / isolation
8
7. Hip abduction + tibialis raise
Structural balance — same rule, always last.
structural balance
9
8. Cable crunch + hanging leg raise + Russian twists
Core finisher — spinal loading exercises always after all other lower body work.
structural balance

📚 Complete Exercise Library (Science-Based)

Browse all exercises organized by muscle group. Each includes step-by-step instructions, equipment needed, difficulty rating, and biomechanical notes.

Categories:WeightsFree HandCompoundIsolationCalisthenics

🦵 Calves

10 exercises

Standing Calf Raise (Bodyweight)

Beginner
Equipment: None
FreehandIsolationCalisthenics
🧬 Targets gastrocnemius through plantar flexion
How to do it:
1.Stand tall with feet hip-width apart
2.Rise up onto your toes as high as possible
3.Squeeze calves hard at the top for 1 second
4.Lower heels below starting level for full stretch
5.Keep knees straight throughout movement

Seated Calf Raise

Beginner
Equipment: Seated Calf Raise Machine
WeightsIsolationMachine
🧬 Emphasizes soleus muscle (deep calf) with knees bent at 90 degrees
How to do it:
1.Sit on machine with pads resting on thighs
2.Place balls of feet on platform
3.Lower heels as far as possible for stretch
4.Raise up onto toes, pushing through balls of feet
5.Hold contraction briefly, then lower slowly

Donkey Calf Raise

Intermediate
Equipment: Donkey Calf Raise Machine or Partner
WeightsIsolation
🧬 Stretches gastrocnemius at lengthened position for maximum activation
How to do it:
1.Bend forward at hips, resting on support
2.Place balls of feet on raised platform
3.Have partner sit on lower back or use machine pad
4.Lower heels below platform for deep stretch
5.Explode up onto toes, pause at top

Single-Leg Calf Raise

Intermediate
Equipment: None (can hold dumbbell)
FreehandIsolationCalisthenics
🧬 Unilateral training corrects imbalances, increases stabilizer activation
How to do it:
1.Stand on one foot, other leg bent behind you
2.Hold wall or support for balance if needed
3.Rise up onto toe of working leg
4.Lower slowly with control
5.Complete all reps before switching legs

Farmer's Walk on Toes

Intermediate
Equipment: Dumbbells or Kettlebells
WeightsCompoundFunctional
🧬 Combines calf endurance with grip strength and core stability
How to do it:
1.Hold heavy dumbbells at your sides
2.Rise up onto your toes
3.Walk forward maintaining toe position
4.Keep calves contracted throughout
5.Take small, controlled steps

Jump Rope

Beginner
Equipment: Jump Rope
FreehandCompoundCalisthenicsPlyometric
🧬 Plyometric calf training improves power and elastic energy storage
How to do it:
1.Hold rope handles at hip level
2.Stay on balls of feet throughout
3.Jump just high enough to clear rope
4.Land softly on toes, not heels
5.Maintain quick, rhythmic bouncing

Box Jumps

Advanced
Equipment: Plyometric Box
WeightsCompoundPlyometric
🧬 Develops explosive power through stretch-shortening cycle
How to do it:
1.Stand facing box, feet shoulder-width apart
2.Dip down slightly, swing arms back
3.Explode up, driving through toes
4.Land softly on box with knees bent
5.Step down (don't jump down)

Calf Raise on Leg Press

Beginner
Equipment: Leg Press Machine
WeightsIsolationMachine
🧬 Allows heavy loading with spinal support
How to do it:
1.Sit in leg press, place only balls of feet on bottom of platform
2.Extend legs but don't lock knees
3.Lower platform by dropping heels
4.Press through toes to extend ankles
5.Keep knees stable throughout

Tibialis Raises

Beginner
Equipment: None or Tibialis Bar
FreehandIsolation
🧬 Strengthens anterior tibialis for knee health and shin splint prevention
How to do it:
1.Stand with back against wall, feet forward
2.Keep heels on ground
3.Lift toes and front of feet toward shins
4.Lower back down with control
5.Can add weight on thighs for progression

Seal Jacks

Intermediate
Equipment: None
FreehandCompoundCalisthenicsPlyometric
🧬 Combines calf work with cardiovascular conditioning
How to do it:
1.Start in plank position on hands
2.Jump feet wide apart onto toes
3.Jump feet back together
4.Stay on balls of feet throughout
5.Maintain plank position with core tight

💪 Forearms

10 exercises

Dead Hang

Beginner
Equipment: Pull-up Bar
FreehandIsolationCalisthenics
🧬 Isometric grip training builds crushing strength and forearm endurance
How to do it:
1.Grip pull-up bar with overhand grip
2.Hang with arms fully extended
3.Keep shoulders slightly engaged
4.Hold as long as possible
5.Breathe steadily throughout

Wrist Curls

Beginner
Equipment: Dumbbell or Barbell
WeightsIsolation
🧬 Targets wrist flexors (flexor carpi radialis/ulnaris)
How to do it:
1.Sit on bench, forearms resting on thighs
2.Hold weight with palms facing up
3.Lower weight by extending wrists
4.Curl weight up by flexing wrists
5.Keep forearms stationary

Reverse Wrist Curls

Beginner
Equipment: Dumbbell or Barbell
WeightsIsolation
🧬 Strengthens wrist extensors for balanced forearm development
How to do it:
1.Sit with forearms on thighs, palms down
2.Hold weight with overhand grip
3.Lower weight by flexing wrists down
4.Extend wrists to lift weight up
5.Control the movement both ways

Farmer's Walk

Intermediate
Equipment: Dumbbells, Kettlebells, or Farmer's Walk Handles
WeightsCompoundFunctional
🧬 Builds grip endurance and forearm strength under load
How to do it:
1.Hold heavy weights at your sides
2.Stand tall with shoulders back
3.Walk forward with controlled steps
4.Grip as hard as possible throughout
5.Don't let weights swing

Plate Pinch

Intermediate
Equipment: Weight Plates
WeightsIsolation
🧬 Develops pinch grip strength using thumb opposition
How to do it:
1.Pinch two smooth plates together
2.Use fingertips and thumb only
3.Hold for time or walk short distance
4.Keep plates parallel to ground
5.Don't let fingers wrap around edges

Hammer Curls

Beginner
Equipment: Dumbbells
WeightsCompound
🧬 Neutral grip emphasizes brachialis and brachioradialis
How to do it:
1.Stand holding dumbbells, palms facing body
2.Keep elbows at your sides
3.Curl weights up toward shoulders
4.Maintain neutral wrist position
5.Lower with control

Towel Pull-ups

Advanced
Equipment: Pull-up Bar + Towels
CalisthenicsCompound
🧬 Thick grip increases forearm activation by 30-50%
How to do it:
1.Drape towels over pull-up bar
2.Grip ends of towels firmly
3.Perform pull-up motion
4.Squeeze towels hard throughout
5.Harder than regular pull-ups

Reverse Curls

Beginner
Equipment: Barbell or EZ Bar
WeightsIsolation
🧬 Overhand grip targets brachioradialis and forearm extensors
How to do it:
1.Stand holding bar with overhand grip
2.Hands shoulder-width apart
3.Keep elbows stationary at sides
4.Curl bar up toward chest
5.Lower slowly, don't swing

Rice Bucket Training

Beginner
Equipment: Bucket of Rice
FreehandIsolation
🧬 Provides variable resistance for all hand muscles
How to do it:
1.Plunge hands deep into rice
2.Open and close hands repeatedly
3.Rotate wrists in all directions
4.Make fists, then spread fingers wide
5.Continue for 30-60 seconds

Wrist Roller

Intermediate
Equipment: Wrist Roller Device
WeightsIsolation
🧬 Continuous tension through full range builds forearm endurance
How to do it:
1.Hold roller with both hands
2.Arms extended in front of you
3.Roll weight up by flexing wrists
4.Roll back down with control
5.Keep elbows slightly bent

💪 Biceps

10 exercises

Chin-ups

Intermediate
Equipment: Pull-up Bar
CalisthenicsCompound
🧬 Supinated grip maximizes biceps activation; compound movement allows heavy loading
How to do it:
1.Grip bar with palms facing you, hands shoulder-width
2.Hang with arms fully extended
3.Pull yourself up until chin clears bar
4.Focus on driving elbows down
5.Lower with control to full stretch

Barbell Curls

Beginner
Equipment: Barbell or EZ Bar
WeightsIsolation
🧬 Allows heaviest loading for biceps; EZ bar reduces wrist strain
How to do it:
1.Stand holding bar with underhand grip
2.Hands shoulder-width apart
3.Keep elbows close to sides
4.Curl bar up toward chest
5.Squeeze biceps hard at top, lower slowly

Dumbbell Hammer Curls

Beginner
Equipment: Dumbbells
WeightsIsolation
🧬 Neutral grip emphasizes brachialis, pushing biceps up for bigger arms
How to do it:
1.Stand holding dumbbells at sides
2.Palms facing your body (neutral grip)
3.Keep elbows stationary
4.Curl weights up toward shoulders
5.Maintain palm position throughout

Incline Dumbbell Curls

Intermediate
Equipment: Incline Bench + Dumbbells
WeightsIsolation
🧬 Stretches long head of biceps at shoulder extension for maximum growth
How to do it:
1.Sit on incline bench (45-60 degrees)
2.Let arms hang straight down
3.Curl dumbbells up without moving upper arms
4.Squeeze at top
5.Lower slowly for deep stretch

Concentration Curls

Beginner
Equipment: Dumbbell + Bench
WeightsIsolation
🧬 Eliminates cheating, maximizes peak contraction
How to do it:
1.Sit on bench, legs spread
2.Rest elbow on inside of thigh
3.Curl dumbbell up toward shoulder
4.Squeeze hard at top
5.Lower slowly, don't swing

Preacher Curls

Intermediate
Equipment: Preacher Curl Bench
WeightsIsolationMachine
🧬 Eliminates momentum, emphasizes bottom portion of curl
How to do it:
1.Sit at preacher bench, chest against pad
2.Arms over pad, grip bar or dumbbells
3.Lower weight slowly to full stretch
4.Curl up without lifting elbows
5.Squeeze at top briefly

Cable Curls

Beginner
Equipment: Cable Machine
WeightsIsolationMachine
🧬 Constant tension throughout movement maximizes time under tension
How to do it:
1.Stand facing cable machine
2.Grip bar with underhand grip
3.Keep elbows at sides
4.Curl bar up toward chest
5.Control the negative; cable provides constant resistance

21s (Bicep Curls)

Advanced
Equipment: Barbell or Dumbbells
WeightsIsolation
🧬 Partial reps at different ranges maximize metabolic stress
How to do it:
1.Perform 7 half curls from bottom to halfway
2.Perform 7 half curls from halfway to top
3.Perform 7 full range curls
4.That's one set of 21s
5.Use lighter weight than normal

Spider Curls

Intermediate
Equipment: Incline Bench + Dumbbells/Barbell
WeightsIsolation
🧬 Chest-supported position eliminates momentum, emphasizes peak contraction
How to do it:
1.Lie face-down on incline bench
2.Let arms hang straight down
3.Curl weight up toward shoulders
4.Squeeze biceps hard at top
5.Lower slowly without swinging

Zottman Curls

Intermediate
Equipment: Dumbbells
WeightsIsolation
🧬 Combines biceps and forearm training in one movement
How to do it:
1.Curl up with palms facing up (supinated)
2.At top, rotate palms to face down
3.Lower weight with palms down (pronated)
4.Rotate back to starting position at bottom
5.Controls both biceps and forearms

💪 Triceps

10 exercises

Close-Grip Bench Press

Intermediate
Equipment: Barbell + Bench
WeightsCompound
🧬 Best mass builder for triceps; allows heaviest loading
How to do it:
1.Lie on bench, grip bar with hands 8-12 inches apart
2.Lower bar to lower chest, keeping elbows tucked
3.Press bar up powerfully
4.Keep wrists straight, don't flare elbows
5.Focus on triceps doing the work

Tricep Dips

Intermediate
Equipment: Parallel Bars or Bench
CalisthenicsCompound
🧬 Bodyweight compound movement; bench dips for beginners, parallel bars for advanced
How to do it:
1.Grip parallel bars or edge of bench
2.Lower body by bending elbows to 90 degrees
3.Keep elbows close to body
4.Push back up to starting position
5.Don't go too deep to protect shoulders

Overhead Tricep Extension

Beginner
Equipment: Dumbbell, Cable, or EZ Bar
WeightsIsolation
🧬 Stretches long head of triceps; overhead position maximizes activation
How to do it:
1.Hold weight overhead with both hands
2.Keep elbows close to head
3.Lower weight behind head by bending elbows
4.Extend arms back to starting position
5.Only forearms should move

Tricep Pushdowns

Beginner
Equipment: Cable Machine
WeightsIsolationMachine
🧬 Isolates lateral and medial heads; constant tension from cable
How to do it:
1.Stand at cable machine, grip bar with overhand grip
2.Keep elbows glued to sides
3.Push bar down until arms fully extended
4.Squeeze triceps hard at bottom
5.Control the weight back up

Skull Crushers

Intermediate
Equipment: Barbell or EZ Bar + Bench
WeightsIsolation
🧬 Targets all three heads; strict form essential to protect elbows
How to do it:
1.Lie on bench holding bar above chest
2.Lower bar toward forehead by bending elbows
3.Keep upper arms stationary
4.Extend arms back to starting position
5.Don't flare elbows out

Diamond Push-ups

Advanced
Equipment: None
FreehandCalisthenicsCompound
🧬 Bodyweight exercise with high triceps activation; harder than regular push-ups
How to do it:
1.Form diamond shape with hands under chest
2.Thumbs and index fingers touch
3.Lower body until chest nearly touches hands
4.Keep elbows close to body
5.Push back up powerfully

Rope Pushdowns

Beginner
Equipment: Cable Machine with Rope
WeightsIsolationMachine
🧬 Rope allows greater range of motion and peak contraction
How to do it:
1.Attach rope to high pulley
2.Grip rope with neutral grip (palms facing)
3.Push down, separating rope at bottom
4.Squeeze triceps hard
5.Pull rope apart at bottom for extra contraction

Bench Dips

Beginner
Equipment: Bench or Chair
FreehandCalisthenicsIsolation
🧬 Beginner-friendly triceps exercise; can add weight for progression
How to do it:
1.Sit on edge of bench, hands gripping edge
2.Slide butt off bench, support weight with arms
3.Lower body by bending elbows to 90 degrees
4.Push back up to starting position
5.Keep legs straight for harder version

Reverse Grip Pushdowns

Intermediate
Equipment: Cable Machine with Straight Bar
WeightsIsolationMachine
🧬 Underhand grip emphasizes medial head of triceps
How to do it:
1.Attach straight bar to high pulley
2.Grip bar with underhand grip, hands shoulder-width
3.Keep elbows at sides
4.Push bar down until arms extended
5.Squeeze triceps at bottom

Tricep Kickbacks

Beginner
Equipment: Dumbbells
WeightsIsolation
🧬 Isolates triceps through elbow extension; focus on contraction
How to do it:
1.Bend over, supporting yourself with one hand
2.Hold dumbbell, upper arm parallel to floor
3.Extend arm back until fully straight
4.Squeeze triceps hard
5.Return to starting position with control

💪 Shoulders (Delts)

10 exercises

Overhead Press (Barbell)

Intermediate
Equipment: Barbell
WeightsCompound
🧬 Best overall shoulder builder; hits all three heads with emphasis on anterior delts
How to do it:
1.Stand with barbell at shoulder height
2.Grip bar slightly wider than shoulders
3.Brace core, press bar straight up overhead
4.Keep ribs down, don't arch back excessively
5.Lower bar back to shoulders with control

Dumbbell Lateral Raises

Beginner
Equipment: Dumbbells
WeightsIsolation
🧬 Primary exercise for lateral (side) delts; creates shoulder width
How to do it:
1.Stand holding dumbbells at sides
2.Slight bend in elbows throughout
3.Raise arms out to sides until parallel to floor
4.Lead with elbows, not hands
5.Lower weights slowly, don't swing

Face Pulls

Beginner
Equipment: Cable Machine with Rope
WeightsIsolationMachine
🧬 Critical for rear delt development and shoulder health; balances pressing movements
How to do it:
1.Set cable at upper chest height with rope
2.Pull rope toward face, hands to ears
3.Squeeze shoulder blades together
4.Keep elbows high throughout
5.Return to start with control

Arnold Press

Intermediate
Equipment: Dumbbells
WeightsCompound
🧬 Rotation hits all three deltoid heads through full range of motion
How to do it:
1.Start with dumbbells at shoulder height, palms facing you
2.Press up while rotating palms to face forward
3.At top, palms face away from you
4.Reverse the motion on the way down
5.Control the rotation throughout

Pike Push-ups

Intermediate
Equipment: None
CalisthenicsCompound
🧬 Bodyweight overhead pressing; progression toward handstand push-ups
How to do it:
1.Start in downward dog position
2.Hands shoulder-width apart, hips high
3.Lower head toward floor by bending elbows
4.Push back up to starting position
5.Keep legs as straight as possible

Rear Delt Flyes

Beginner
Equipment: Dumbbells
WeightsIsolation
🧬 Targets posterior deltoids; often neglected but crucial for shoulder health
How to do it:
1.Bend over at hips, dumbbells hanging down
2.Slight bend in elbows
3.Raise arms out to sides, squeezing shoulder blades
4.Focus on rear delts, not traps
5.Lower weights with control

Cable Lateral Raises

Intermediate
Equipment: Cable Machine
WeightsIsolationMachine
🧬 Constant tension throughout movement; harder at bottom than dumbbells
How to do it:
1.Stand sideways to cable machine
2.Grip handle with far hand, arm across body
3.Raise arm out to side until parallel to floor
4.Control the negative against resistance
5.Complete all reps, then switch sides

Handstand Push-ups

Advanced
Equipment: Wall
CalisthenicsCompound
🧬 Advanced bodyweight shoulder exercise; builds serious strength and stability
How to do it:
1.Kick up into handstand against wall
2.Hands shoulder-width apart
3.Lower head toward floor by bending elbows
4.Press back up to full arm extension
5.Requires significant shoulder strength

Upright Rows

Intermediate
Equipment: Barbell or Dumbbells
WeightsCompound
🧬 Hits lateral delts and traps; use moderate grip width to protect shoulders
How to do it:
1.Stand holding bar with overhand grip
2.Hands slightly narrower than shoulders
3.Pull bar up along body to chest level
4.Lead with elbows, keep them high
5.Lower bar with control

Front Raises

Beginner
Equipment: Dumbbells, Barbell, or Plate
WeightsIsolation
🧬 Isolates anterior (front) deltoids; often already worked from pressing
How to do it:
1.Stand holding weight in front of thighs
2.Keep slight bend in elbows
3.Raise weight straight out in front to shoulder height
4.Don't swing or use momentum
5.Lower slowly with control

💪 Chest (Pectorals)

10 exercises

Barbell Bench Press

Intermediate
Equipment: Barbell + Flat Bench
WeightsCompound
🧬 King of chest exercises; allows heaviest loading for maximum strength and size
How to do it:
1.Lie flat on bench, feet firmly on ground
2.Grip bar slightly wider than shoulder width
3.Lower bar to mid-chest with control
4.Press bar up powerfully to starting position
5.Keep shoulder blades retracted throughout

Incline Dumbbell Press

Intermediate
Equipment: Incline Bench + Dumbbells
WeightsCompound
🧬 Targets upper chest (clavicular head); dumbbells allow greater range of motion
How to do it:
1.Set bench to 30-45 degree incline
2.Hold dumbbells at chest level
3.Press weights up and slightly together
4.Lower dumbbells to upper chest
5.Don't go too steep or front delts take over

Push-ups

Beginner
Equipment: None
FreehandCalisthenicsCompound
🧬 Fundamental bodyweight exercise; scalable for all levels
How to do it:
1.Start in plank position, hands shoulder-width apart
2.Keep body in straight line from head to heels
3.Lower chest to floor by bending elbows
4.Push back up to starting position
5.Keep core tight throughout movement

Dumbbell Flyes

Beginner
Equipment: Dumbbells + Flat Bench
WeightsIsolation
🧬 Isolation movement emphasizing stretch and contraction; horizontal adduction
How to do it:
1.Lie on bench holding dumbbells above chest
2.Slight bend in elbows throughout
3.Lower weights out to sides in arc motion
4.Feel stretch in chest, then bring weights back together
5.Imagine hugging a large tree

Dips (Chest Focus)

Intermediate
Equipment: Parallel Bars
CalisthenicsCompound
🧬 Lean forward to emphasize chest over triceps; excellent lower chest developer
How to do it:
1.Grip parallel bars and lift yourself up
2.Lean torso forward 30 degrees
3.Lower body by bending elbows to 90 degrees
4.Feel stretch in chest at bottom
5.Push back up, squeezing chest

Cable Crossover

Intermediate
Equipment: Cable Machine
WeightsIsolationMachine
🧬 Constant tension through full range; emphasizes peak contraction
How to do it:
1.Set cables at shoulder height or above
2.Step forward, slight bend in elbows
3.Bring handles together in front of chest
4.Squeeze chest hard at peak contraction
5.Control the stretch on the way back

Decline Bench Press

Intermediate
Equipment: Decline Bench + Barbell/Dumbbells
WeightsCompound
🧬 Emphasizes lower chest (sternal head); often strongest pressing angle
How to do it:
1.Lie on decline bench, secure legs
2.Grip bar slightly wider than shoulders
3.Lower bar to lower chest
4.Press up powerfully
5.Don't bounce bar off chest

Chest Press Machine

Beginner
Equipment: Chest Press Machine
WeightsCompoundMachine
🧬 Safer for beginners; stable path allows focus on muscle contraction
How to do it:
1.Adjust seat so handles at mid-chest level
2.Grip handles, feet flat on floor
3.Press handles forward until arms extended
4.Squeeze chest at full extension
5.Return to start with control

Pec Deck Machine

Beginner
Equipment: Pec Deck / Butterfly Machine
WeightsIsolationMachine
🧬 Isolates chest through horizontal adduction; constant tension
How to do it:
1.Sit with back flat against pad
2.Grip handles or place forearms on pads
3.Bring arms together in front of chest
4.Squeeze chest hard at peak
5.Slowly return to starting position

Deficit Push-ups

Advanced
Equipment: Push-up Handles or Blocks
FreehandCalisthenicsCompound
🧬 Increased range of motion for greater chest stretch and activation
How to do it:
1.Place hands on elevated surfaces (blocks or handles)
2.Perform push-up with deeper descent
3.Chest goes below hand level
4.Feel deep stretch in chest
5.Push back up powerfully

🔙 Back

10 exercises

Pull-ups

Intermediate
Equipment: Pull-up Bar
CalisthenicsCompound
🧬 Best bodyweight back builder; emphasizes lats through shoulder extension
How to do it:
1.Hang from bar with hands slightly wider than shoulders
2.Pull yourself up until chin clears the bar
3.Lower with control to full arm extension
4.Keep core tight, avoid swinging
5.Focus on pulling with elbows down and back

Barbell Rows

Intermediate
Equipment: Barbell
WeightsCompound
🧬 Best mass builder for overall back thickness; hits lats, traps, rhomboids
How to do it:
1.Bend over at hips with barbell in hands
2.Keep back straight, knees slightly bent
3.Pull bar to lower chest/upper abs
4.Squeeze shoulder blades together
5.Lower bar with control

Lat Pulldown

Beginner
Equipment: Lat Pulldown Machine
WeightsCompoundMachine
🧬 Scalable alternative to pull-ups; emphasizes lat width
How to do it:
1.Sit at machine, grip bar wider than shoulders
2.Pull bar down to upper chest
3.Squeeze lats at bottom
4.Return bar to start with control
5.Lean back slightly, don't use momentum

Deadlifts

Advanced
Equipment: Barbell
WeightsCompound
🧬 King of all exercises; builds entire posterior chain including back thickness
How to do it:
1.Stand with feet hip-width, bar over mid-foot
2.Grip bar just outside legs
3.Keep back flat, chest up
4.Drive through heels, stand up with bar
5.Keep bar close to body throughout

Seated Cable Rows

Beginner
Equipment: Cable Row Machine
WeightsCompoundMachine
🧬 Horizontal pulling for back thickness; constant tension from cable
How to do it:
1.Sit at cable row station, feet on platform
2.Grip handle with arms extended
3.Pull handle to lower chest/upper abs
4.Squeeze shoulder blades together
5.Return to start, feel stretch in lats

T-Bar Rows

Intermediate
Equipment: T-Bar Row Machine or Landmine
WeightsCompound
🧬 Thick grip and supported position allows heavy loading
How to do it:
1.Straddle bar, bend over at hips
2.Grip handles or bar
3.Pull bar to lower chest
4.Keep elbows close to body
5.Squeeze back muscles at top

Single-Arm Dumbbell Rows

Beginner
Equipment: Dumbbell + Bench
WeightsCompound
🧬 Unilateral training corrects imbalances; greater range of motion
How to do it:
1.Place one knee and hand on bench
2.Hold dumbbell in free hand
3.Pull dumbbell to hip, leading with elbow
4.Squeeze lat at top
5.Lower weight for full stretch

Face Pulls

Beginner
Equipment: Cable Machine with Rope
WeightsIsolationMachine
🧬 Critical for rear delts and upper back health; balances pressing
How to do it:
1.Set cable at upper chest height with rope
2.Pull rope toward face, hands to ears
3.Squeeze shoulder blades together
4.Keep elbows high throughout
5.Return to start with control

Hyperextensions

Beginner
Equipment: Hyperextension Bench
WeightsIsolation
🧬 Targets erector spinae (lower back); crucial for spinal health
How to do it:
1.Position yourself on hyperextension bench
2.Cross arms over chest or hold weight
3.Lower torso toward floor with control
4.Raise back up until body forms straight line
5.Don't hyperextend at top

Chin-ups

Intermediate
Equipment: Pull-up Bar
CalisthenicsCompound
🧬 Underhand grip increases biceps involvement while still targeting lats
How to do it:
1.Grip bar with palms facing you, hands shoulder-width
2.Hang with arms fully extended
3.Pull yourself up until chin clears bar
4.Focus on driving elbows down
5.Lower with control to full stretch

🎯 Core (Abs & Obliques)

10 exercises

Hanging Leg Raises

Advanced
Equipment: Pull-up Bar
CalisthenicsIsolation
🧬 Best ab exercise for lower abs; requires significant core strength
How to do it:
1.Hang from pull-up bar
2.Keep legs straight, raise them to parallel or higher
3.Use core to lift, not momentum
4.Lower legs with control
5.Avoid swinging, keep movement strict

Cable Crunches

Intermediate
Equipment: Cable Machine with Rope
WeightsIsolationMachine
🧬 Weighted resistance through full range; superior to bodyweight crunches
How to do it:
1.Kneel below high pulley with rope
2.Hold rope behind head
3.Crunch down, bringing elbows to knees
4.Squeeze abs hard at bottom
5.Return to start with control

Plank

Beginner
Equipment: None
FreehandCalisthenicsIsolation
🧬 Isometric core stabilization; builds transverse abdominis and endurance
How to do it:
1.Start in push-up position on forearms
2.Keep body in straight line from head to heels
3.Engage core, don't let hips sag
4.Hold position while breathing steadily
5.Start with 20-30 seconds, build up

Ab Wheel Rollouts

Advanced
Equipment: Ab Wheel
WeightsCompound
🧬 Extreme core challenge; builds anti-extension strength
How to do it:
1.Kneel holding ab wheel
2.Roll forward, extending body
3.Go as far as you can while maintaining form
4.Use core to pull back to start
5.Don't let lower back sag

Russian Twists

Intermediate
Equipment: Medicine Ball or Dumbbell (optional)
FreehandWeightsIsolation
🧬 Rotational movement targets obliques; improves core stability
How to do it:
1.Sit on floor, lean back slightly, feet elevated
2.Hold weight or clasp hands together
3.Rotate torso to touch weight to floor on each side
4.Keep core engaged throughout
5.Control the movement, don't use momentum

Dead Bug

Beginner
Equipment: None
FreehandIsolation
🧬 Anti-extension exercise; teaches core stability while moving limbs
How to do it:
1.Lie on back, arms extended toward ceiling
2.Lift legs with knees bent at 90 degrees
3.Slowly lower opposite arm and leg
4.Return to start, alternate sides
5.Keep lower back pressed to floor

Mountain Climbers

Intermediate
Equipment: None
FreehandCalisthenicsCompound
🧬 Dynamic core exercise with cardiovascular component
How to do it:
1.Start in plank position
2.Bring one knee toward chest
3.Quickly switch legs, extending back leg
4.Continue alternating at quick pace
5.Keep hips level, don't bounce up and down

Side Plank

Beginner
Equipment: None
FreehandCalisthenicsIsolation
🧬 Targets obliques and quadratus lumborum; improves lateral stability
How to do it:
1.Lie on side, prop yourself on forearm
2.Stack feet, lift hips off ground
3.Keep body in straight line
4.Hold position, breathe steadily
5.Switch sides after time interval

Pallof Press

Intermediate
Equipment: Cable Machine
WeightsIsolationMachine
🧬 Anti-rotation exercise; builds core stability and oblique strength
How to do it:
1.Stand sideways to cable machine
2.Hold handle at chest with both hands
3.Press handle straight out in front
4.Resist cable pulling you sideways
5.Return to chest, complete reps, switch sides

Bicycle Crunches

Beginner
Equipment: None
FreehandIsolation
🧬 Combines flexion and rotation; activates rectus abdominis and obliques
How to do it:
1.Lie on back, hands behind head
2.Bring opposite elbow to opposite knee
3.Extend other leg straight
4.Alternate sides in pedaling motion
5.Keep core engaged throughout

🦵 Legs (Quadriceps)

10 exercises

Barbell Back Squats

Advanced
Equipment: Barbell + Squat Rack
WeightsCompound
🧬 King of leg exercises; builds entire lower body and core
How to do it:
1.Position bar on upper back/traps
2.Feet shoulder-width apart, toes slightly out
3.Descend by pushing hips back and bending knees
4.Go down until thighs parallel to floor or deeper
5.Drive through heels to stand back up

Leg Press

Beginner
Equipment: Leg Press Machine
WeightsCompoundMachine
🧬 Allows heavy quad loading with spinal support; safer for beginners
How to do it:
1.Sit in machine with feet shoulder-width on platform
2.Lower weight by bending knees to 90 degrees
3.Push through heels to extend legs
4.Don't lock knees at top
5.Keep lower back pressed to pad

Bulgarian Split Squats

Intermediate
Equipment: Dumbbells + Bench
WeightsCompound
🧬 Unilateral exercise corrects imbalances; intense quad and glute activation
How to do it:
1.Stand facing away from bench
2.Place top of one foot on bench behind you
3.Lower body until front thigh parallel to floor
4.Push through front heel to stand
5.Complete all reps before switching legs

Leg Extensions

Beginner
Equipment: Leg Extension Machine
WeightsIsolationMachine
🧬 Isolates quadriceps through knee extension; great for quad definition
How to do it:
1.Sit on machine with ankles behind pad
2.Extend legs until fully straight
3.Squeeze quads hard at top
4.Lower weight slowly with control
5.Don't use momentum or swing

Front Squats

Advanced
Equipment: Barbell
WeightsCompound
🧬 More quad-dominant than back squats; requires upright torso
How to do it:
1.Rest bar on front delts, cross arms or use clean grip
2.Keep elbows high throughout
3.Descend with upright torso
4.Go as deep as mobility allows
5.Drive up through heels

Walking Lunges

Intermediate
Equipment: Dumbbells (optional)
WeightsCompound
🧬 Dynamic unilateral movement; builds functional leg strength
How to do it:
1.Step forward with one leg
2.Lower hips until both knees at 90 degrees
3.Push off front foot to step forward with back leg
4.Continue alternating legs
5.Keep torso upright throughout

Goblet Squats

Beginner
Equipment: Dumbbell or Kettlebell
WeightsCompound
🧬 Teaches proper squat mechanics; great for beginners
How to do it:
1.Hold dumbbell or kettlebell at chest
2.Feet shoulder-width apart
3.Squat down, keeping elbows inside knees
4.Drive up through heels
5.Keep chest up throughout

Step-ups

Intermediate
Equipment: Box or Bench + Dumbbells
WeightsCompound
🧬 Functional unilateral exercise; mimics real-world movements
How to do it:
1.Stand facing box or bench
2.Step up with one foot, driving through heel
3.Bring other foot up to stand tall
4.Step back down with control
5.Alternate legs or complete one side first

Sissy Squats

Advanced
Equipment: None or Sissy Squat Machine
FreehandWeightsIsolation
🧬 Extreme quad isolation; knee-dominant movement
How to do it:
1.Stand holding support for balance
2.Rise up onto toes
3.Lean back, bending knees forward
4.Lower until quads fully stretched
5.Use quads to pull body back up

Jump Squats

Intermediate
Equipment: None or Dumbbells
FreehandWeightsCompoundPlyometric
🧬 Plyometric exercise builds explosive power and fast-twitch fibers
How to do it:
1.Stand with feet shoulder-width apart
2.Dip down into quarter squat
3.Explode up, jumping as high as possible
4.Land softly, immediately dip into next rep
5.Focus on maximum height and speed

🍑 Legs (Hamstrings & Glutes)

10 exercises

Romanian Deadlifts (RDL)

Intermediate
Equipment: Barbell or Dumbbells
WeightsCompound
🧬 Best hamstring builder; emphasizes hip hinge and eccentric loading
How to do it:
1.Stand holding bar at hip level
2.Slight bend in knees throughout
3.Push hips back, lowering bar along legs
4.Feel stretch in hamstrings
5.Drive hips forward to return to start

Hip Thrusts

Intermediate
Equipment: Barbell + Bench
WeightsCompound
🧬 Best glute activation exercise; superior to squats for gluteus maximus
How to do it:
1.Sit with upper back against bench
2.Roll bar over hips, feet flat on floor
3.Drive through heels, thrust hips up
4.Squeeze glutes hard at top
5.Lower hips with control

Lying Leg Curls

Beginner
Equipment: Leg Curl Machine
WeightsIsolationMachine
🧬 Isolates hamstrings through knee flexion; complements hip-hinge movements
How to do it:
1.Lie face down on machine
2.Position ankles under pad
3.Curl heels toward glutes
4.Squeeze hamstrings at top
5.Lower weight slowly with control

Glute Bridges

Beginner
Equipment: None or Barbell/Dumbbell
FreehandWeightsIsolation
🧬 Activates glutes; regression of hip thrust for beginners
How to do it:
1.Lie on back with knees bent, feet flat
2.Drive through heels, lift hips up
3.Squeeze glutes at top
4.Lower hips back down
5.Add weight across hips for progression

Nordic Hamstring Curls

Advanced
Equipment: None (partner holds ankles)
FreehandCalisthenicsIsolation
🧬 Eccentric-focused bodyweight exercise; excellent for hamstring injury prevention
How to do it:
1.Kneel with partner holding ankles
2.Keep body straight from knees to head
3.Lower body forward as slowly as possible
4.Use hamstrings to control descent
5.Catch yourself with hands, push back up

Cable Pull-Throughs

Beginner
Equipment: Cable Machine with Rope
WeightsCompoundMachine
🧬 Hip hinge pattern; teaches proper deadlift mechanics
How to do it:
1.Face away from cable machine, rope between legs
2.Hinge at hips, letting weight pull back
3.Drive hips forward to stand tall
4.Squeeze glutes at top
5.Control the eccentric portion

Single-Leg RDL

Advanced
Equipment: Dumbbell or Kettlebell
WeightsCompound
🧬 Unilateral hamstring exercise; challenges balance and stability
How to do it:
1.Stand on one leg, hold weight in opposite hand
2.Hinge at hip, extending free leg behind
3.Lower weight toward floor
4.Feel stretch in hamstring of standing leg
5.Drive hip forward to return to start

Good Mornings

Advanced
Equipment: Barbell
WeightsCompound
🧬 Hip hinge movement; strengthens posterior chain and teaches bracing
How to do it:
1.Rest bar on upper back like squat
2.Feet shoulder-width apart
3.Hinge at hips, pushing them back
4.Lower torso until parallel to floor
5.Drive hips forward to stand up

Seated Leg Curls

Beginner
Equipment: Seated Leg Curl Machine
WeightsIsolationMachine
🧬 Hamstrings trained at shortened position; complements lying leg curls
How to do it:
1.Sit on machine, position ankles under pad
2.Curl heels down and back
3.Squeeze hamstrings at bottom
4.Return to start with control
5.Keep hips pressed into seat

Kettlebell Swings

Intermediate
Equipment: Kettlebell
WeightsCompoundPlyometric
🧬 Explosive hip hinge; builds power and posterior chain endurance
How to do it:
1.Stand with feet shoulder-width, kettlebell in front
2.Hinge at hips, swing bell back between legs
3.Explosively drive hips forward
4.Let momentum swing bell to chest height
5.Control the descent, repeat immediately
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