Five day

A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.

• Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
• Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
• Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
• Lightly touch your chest, then press the bar straight up until your arms are fully extended.
• Guide the bar back into the rack once you finish the set.

A pressing exercise on an incline bench using a barbell to train the upper chest, shoulders, and triceps.

• Set an incline bench and lie back with your eyes under the bar and your feet flat on the floor.
• Grip the bar slightly wider than shoulder width with straight wrists and pull your shoulder blades down and back.
• Unrack the bar and hold it above your upper chest with your arms straight.
• Lower the bar under control to your upper chest, keeping your elbows slightly tucked from straight out.
• Press the bar upward until your arms are straight again, keeping the bar path over your shoulders.
• Rack the bar back onto the supports with control after your final rep.

A lying chest isolation exercise where you open the arms wide with dumbbells, then bring them together in an arc over the chest.

• Lie flat on a bench holding a dumbbell in each hand, and plant your feet on the floor.
• Press the dumbbells above your chest with your palms facing each other and soften your elbows slightly.
• Lower both arms out to the sides in a wide arc until your elbows reach about chest level.
• Pause briefly at the bottom while keeping the same elbow bend.
• Squeeze your chest and bring the dumbbells back together over your chest along the same arc.

A bodyweight pulling exercise that develops lat and upper body strength using a hanging bar.

• Stand under a pull-up bar and grip it with your chosen grip (overhand for pull-up, underhand for chin-up).
• Hang at full arm extension with shoulders engaged.
• Brace your core and pull your chest up toward the bar by driving elbows down.
• Clear the bar with your chin or chest as you squeeze your lats.
• Lower yourself under control to the starting hang position.

A free-weight bent-over row for the lats, rhomboids, and traps.

• Stand with feet about shoulder-width and hinge until the torso is near parallel.
• Let the bar hang with an overhand grip.
• Pull the bar to the abdomen and squeeze the shoulder blades.
• Lower it under control.

A cable exercise performed with a wide grip that primarily targets the latissimus dorsi to build back width and upper body strength.

• Adjust the thigh pad and sit at the cable pulldown machine.
• Grip the wide bar overhead with a pronated (overhand) grip, hands wider than shoulders.
• Lean back slightly, brace your core, and retract your shoulder blades.
• Pull the bar down to your upper chest, driving elbows down and out.
• Pause briefly, then slowly release the bar back to the starting position.

A standing barbell press that builds overall shoulder strength and stability.

• Stand with feet hip-width apart and barbell at shoulder height.
• Grip the bar with hands just outside shoulder-width.
• Brace your core and squeeze your glutes.
• Press the barbell overhead to full arm extension.
• Lower the bar slowly back to shoulders.

A shoulder isolation exercise where you lift dumbbells out to the sides to target the lateral delts.

• Stand tall with a dumbbell in each hand at your sides, palms facing in.
• Set your shoulders down and brace your midsection.
• Raise both arms out to the sides until your hands reach about shoulder height, keeping a soft bend in your elbows.
• Pause briefly at the top without shrugging your shoulders.
• Lower the dumbbells back to your sides with control.

A cable rowing variation with a rope that targets the rear delts by pulling the elbows out and back.

• Attach a rope to a low cable pulley and stand facing the machine.
• Grab the rope with both hands, step back to create tension, and set your feet about hip-width apart.
• Soften your knees and hinge forward slightly with a flat back and arms extended in front of you.
• Lead with your elbows and row the rope up toward your upper chest while letting the rope ends separate.
• Pause briefly as your elbows travel out and back and your shoulder blades squeeze together.
• Lower the rope under control until your arms are extended again without rounding your shoulders.

A standing biceps exercise where you curl a barbell from your thighs to shoulder height with an underhand grip.

• Stand tall with your feet hip-width apart and hold the barbell at your thighs with an underhand grip.
• Set your shoulders back, brace your torso, and keep your elbows pinned by your sides.
• Curl the bar upward by bending your elbows until the bar reaches about shoulder height.
• Pause briefly at the top and squeeze your biceps without letting your elbows drift forward.
• Lower the bar slowly back to your thighs until your arms are straight.

A seated incline curl with a neutral grip that targets the biceps and forearms while limiting body swing.

• Set an incline bench and sit back with a dumbbell in each hand.
• Let your arms hang straight down by your sides with your palms facing each other.
• Keep your upper arms still and curl both dumbbells toward your shoulders.
• Stop when your forearms are nearly vertical and squeeze your biceps.
• Lower the dumbbells slowly until your elbows are fully straight again.
• Repeat without swinging your torso or letting your shoulders roll forward.

A bodyweight exercise that targets the triceps through a pressing motion while lowering and raising the body.

• Sit on a bench or chair with hands gripping the edge.
• Extend legs forward and slide hips off the seat.
• Lower body by bending elbows to 90 degrees.
• Press through palms to straighten arms and lift body.
• Repeat for reps.

Classic compound lower body lift with barbell across traps, targeting quads and glutes.

• Position barbell on upper traps, unrack.
• Stand with feet shoulder-width apart.
• Descend into squat keeping back neutral.
• Lower until thighs parallel or below.
• Drive up through heels to standing.

A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.

• Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
• Step one foot forward far enough that both knees can bend comfortably.
• Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
• Keep your torso upright and your front foot flat as you pause briefly at the bottom.
• Push through your front heel to return to standing.
• Repeat on the other side, alternating legs each rep.

A hip hinge with a barbell that stretches and loads the hamstrings and glutes.

• Stand with the bar at the hips and a slight knee bend.
• Brace and hinge the hips back.
• Slide the bar down the thighs until the hamstrings stretch.
• Keep the back flat and the bar close.
• Drive the hips forward to stand tall.