• Set the bench at 30–45° for chest focus.

• Keep feet flat on the floor and core engaged.

• Hold dumbbells above the chest with palms facing forward.

• Lower until elbows are just below bench height, keeping wrists straight.

• Press back up under control, chest lifted and shoulders anchored.

• Lie flat on the bench with feet planted firmly on the floor.

• Grip the bar slightly wider than shoulder-width, palms facing forward.

• Keep shoulders retracted and chest lifted throughout the movement.

• Lower the bar to mid-chest under control, elbows at about 45° to the body.

• Press the bar back up in a straight line, extending arms without locking elbows.

• Lie flat on the bench with feet planted for stability.

• Hold dumbbells above the chest with palms facing forward.

• Keep wrists straight and elbows at about 45° to the body.

• Lower the dumbbells slowly until elbows are just below bench height.

• Press the dumbbells back up together, extending arms without locking elbows.

• Set the bench to a 30–45° incline and sit with feet planted firmly.
• Hold dumbbells above the chest with palms facing forward.
• Keep core braced and shoulders anchored to the bench.
• Lower dumbbells slowly until elbows are just below bench height.
• Press dumbbells back up together until arms are extended without locking elbows.

• Lie flat on the bench with feet planted and core engaged.

• Hold dumbbells above the chest with a slight bend in the elbows.

• Open arms wide in a controlled arc until elbows are level with the bench.

• Keep wrists neutral and avoid dropping too deep at the bottom.

• Squeeze the chest as you bring the dumbbells back together above the chest.

• Lie across bench, upper back supported, feet planted.

• Hold one dumbbell above chest, palms on underside of top plate.

• Keep slight bend in elbows, core braced.

• Lower in an arc behind head until stretch is felt.

• Return dumbbell above chest without locking elbows.

1. Barbell Squats
5 × 8–12 reps – 4210 tempo

2. Dumbbell Step-Ups
5 × 8–12 reps each side – 4010 tempo

3. Weighted Glute Bridge
5 × 8–12 reps – 4210 tempo

4. Dumbbell Calf Raises
5 × 8–12 reps – 4210 tempo

• Start in a high plank with hands directly under shoulders.
• Keep body in a straight line from head to heels, core braced.
• Bend elbows close to your sides as you lower your chest towards the floor.
• Press back up by driving through the palms, keeping elbows tucked in.
• Maintain control and avoid letting hips sag or flare.

• Sit on the edge of a bench or chair, hands gripping beside your hips, fingers forward.
• Walk feet forward and straighten legs, heels on the floor.
• Slide hips off the edge, keeping your back close to the bench.
• Bend elbows to lower your body until arms are about 90°.
• Press through your palms to return to the start, keeping elbows tucked in.