• 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 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.

• 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.

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

• 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.