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Complete Exercise Library

Your master reference for every exercise in the program. Look up any exercise here for detailed instructions on setup, execution, and common mistakes.

How to Use This Guide​

  1. Check your phase workout document for what exercises to do
  2. Come here when you need a refresher on HOW to do an exercise
  3. Each exercise includes:
    • Why: The purpose and muscles worked
    • Setup: How to position yourself
    • Execution: Step-by-step performance
    • Cues: Mental tricks for proper form
    • Mistakes: What to avoid

CHEST EXERCISES

Barbell Bench Press​

Why This Exercise The king of upper body pressing. Builds chest, front delts, and triceps. The foundation of pressing strength.

Setup

  1. Lie on bench, eyes directly under the bar
  2. Grip bar slightly wider than shoulder width
  3. Pinch shoulder blades DOWN and BACK (like putting them in back pockets)
  4. Create slight arch in lower back (butt stays on bench)
  5. Feet flat on floor, driving into ground

Execution

  1. Unrack bar with arms locked
  2. Lower bar to mid-chest (nipple line)
  3. Touch chest gently (don't bounce)
  4. Press up and slightly back (bar path is diagonal)
  5. Lock out arms fully at top

Breathing

  • Inhale at top
  • Hold breath as you lower
  • Exhale as you press past sticking point

Key Cues

  • "Bend the bar" (externally rotate to protect shoulders)
  • Elbows at 45-75° angle (not flared at 90°)
  • Drive feet into floor throughout

Common Mistakes

  • Flaring elbows to 90° → Keep at 45-75°
  • Bouncing bar off chest → Touch and press controlled
  • Lifting butt off bench → Keep glutes down
  • Losing shoulder blade position → Stay tight throughout
  • Half reps → Touch chest every rep

Incline Dumbbell Press​

Why This Exercise Targets UPPER CHEST (clavicular head). Most people have weak upper chests from only flat pressing. The 30° angle shifts emphasis upward.

Setup

  1. Set bench to 30° incline (one notch above flat)
  2. Sit with dumbbells on knees
  3. Kick DBs up as you lie back
  4. Start with DBs at shoulder level, elbows at 45°

Execution

  1. Press DBs up, bringing them together at top
  2. Touch DBs lightly at top (squeeze chest)
  3. Lower slowly (2-3 sec) until slight stretch
  4. Don't let DBs drift toward belly—keep over upper chest

Breathing

  • Inhale on the way down
  • Exhale as you press up

Key Cues

  • "Squeeze the chest at the top"
  • Feel stretch at bottom of each rep
  • Control the descent—no dropping

Common Mistakes

  • Bench too steep (becomes shoulder press) → Use 30° max
  • DBs drifting toward belly → Keep over upper chest
  • Losing shoulder blade position → Stay pinched back

Incline Barbell Press​

Why This Exercise Bridges gap between flat bench and overhead press. Emphasizes upper chest and front delts with heavier loading than dumbbells allow.

Setup

  1. Set bench to 30-45° incline
  2. Grip slightly wider than shoulder width
  3. Shoulder blades pinched back
  4. Feet flat on floor

Execution

  1. Unrack and lower bar to upper chest (just below collarbone)
  2. Touch lightly, press back up
  3. Bar path is straight vertical

Key Cues

  • Same as flat bench but bar touches higher on chest
  • Keep chest up throughout

Flat Dumbbell Press​

Why This Exercise Greater range of motion than barbell. Allows natural arm path and independent arm work. Excellent for muscle building and fixing imbalances.

Setup

  1. Lie flat on bench, DBs at shoulder level
  2. Palms facing forward or slightly angled
  3. Shoulder blades pinched back

Execution

  1. Press DBs up until they nearly touch
  2. Squeeze chest at top
  3. Lower with control until upper arms parallel to floor
  4. Feel stretch in chest at bottom

Key Cues

  • "Hug a barrel" on the way up
  • Full range of motion—deep stretch at bottom

Machine Chest Press​

Why This Exercise After free weights, you're fatigued. Machines allow you to push safely near failure with constant tension and no stabilization requirement.

Setup

  1. Adjust seat so handles are at mid-chest level
  2. Grip handles, squeeze shoulder blades back
  3. Feet flat on floor

Execution

  1. Press forward until arms nearly locked (don't fully lock)
  2. Control the return—don't let weight stack crash
  3. Feel stretch in chest at bottom of each rep
  4. Maintain tension throughout

Key Cues

  • Focus purely on the chest squeeze
  • Don't let shoulders round forward

Cable Fly (Low to High)​

Why This Exercise Targets UPPER INNER CHEST. Cable provides CONSTANT TENSION (unlike DBs which lose tension at top). Low-to-high angle hits the clavicular fibers.

Setup

  1. Set cables at lowest position
  2. Stand in center, one foot forward for balance
  3. Grab handles with palms facing up/forward

Execution

  1. Start with arms down and slightly behind you
  2. Bring hands up and together at eye level
  3. Cross hands slightly at top for maximum squeeze
  4. SQUEEZE chest hard for 1-2 seconds at top
  5. Lower slowly with control

Key Cues

  • "Hugging a tree while bringing arms up"
  • Lead with pinkies
  • Squeeze and hold at top

Common Mistakes

  • Using too much weight → Light weight, feel the muscle
  • Bending elbows excessively → Slight bend only, keep fixed
  • Rushing reps → Slow and controlled

Cable Fly (High to Low)​

Why This Exercise Targets LOWER CHEST (sternal fibers). The downward angle emphasizes the lower portion often underdeveloped.

Setup

  1. Set cables at highest position
  2. Stand in center, slight forward lean
  3. Grab handles with palms facing down/forward

Execution

  1. Arms start out and slightly up
  2. Bring hands down and together at belly level
  3. Squeeze lower chest, hold 1-2 seconds
  4. Return with control

Key Cues

  • "Scooping motion downward"
  • Feel it in lower/outer chest

SHOULDER EXERCISES

Overhead Press (Standing Barbell)​

Why This Exercise The ultimate SHOULDER STRENGTH builder. Trains front delts, side delts, triceps, and core. Standing requires full body stability.

Setup

  1. Take bar from rack at shoulder height
  2. Hands just outside shoulder width
  3. Elbows in front of bar (not behind)
  4. Feet hip-width, core braced tight

Execution

  1. Take a big breath, brace core
  2. Press bar straight up
  3. As bar passes face, move head BACK slightly
  4. Once bar clears, move head FORWARD through the "window"
  5. Lock out arms fully overhead
  6. Lower with control to shoulders

Bar Path The bar travels in a straight vertical line. Your head moves around the bar—bar doesn't curve.

Key Cues

  • "Push your head through" at the top
  • Squeeze glutes to prevent lower back arch
  • Full lockout overhead

Common Mistakes

  • Leaning back excessively → Stay vertical, core tight
  • Pressing in front of face → Bar goes straight up
  • Soft lockout → Arms fully extended at top

Seated Dumbbell Shoulder Press​

Why This Exercise Direct shoulder work with stability support. Allows focus purely on shoulders without balance demands of standing.

Setup

  1. Set bench to 90° (fully upright)
  2. Hold DBs at shoulder level, palms facing forward
  3. Core tight, back against pad

Execution

  1. Press straight up until arms nearly locked
  2. Don't let DBs drift forward—straight vertical path
  3. Lower until DBs are at ear level
  4. Controlled turnaround at bottom

Key Cues

  • Keep torso upright (don't lean back)
  • Elbows under wrists throughout

Common Mistakes

  • Leaning back too much → This becomes incline press
  • Flaring elbows → Keep them slightly forward

Dumbbell Lateral Raise​

Why This Exercise Builds SIDE DELTS—the muscle that creates shoulder WIDTH and "capped shoulder" look. Front delts get hit by pressing; side delts need direct work.

Setup

  1. Stand with DBs at sides
  2. Slight bend in elbows (maintain throughout)
  3. Lean forward SLIGHTLY (5-10°)

Execution

  1. Raise arms out to sides until parallel to floor
  2. Lead with elbows, not hands
  3. At top, pinkies slightly higher than thumbs (like pouring water)
  4. Hold 1 sec at top
  5. Lower slowly (2-3 sec)

Key Cues

  • "Pour the water" at the top
  • Lead with elbows
  • Light weight, strict form

Common Mistakes

  • Swinging/using momentum → Strict and slow
  • Shrugging shoulders up → Keep traps relaxed
  • Going above parallel → Traps take over above 90°
  • Too heavy → Use light weight, feel the burn

Cable Lateral Raise​

Why This Exercise CONSTANT TENSION throughout movement. Unlike dumbbells (tension lost at bottom), cables keep side delts working the entire time.

Setup

  1. Set cable to lowest position
  2. Stand sideways to cable
  3. Grab handle with far hand (cable crosses in front)
  4. Lean slightly away from cable stack

Execution

  1. Raise arm out to side until parallel to floor
  2. Slight bend in elbow, maintained throughout
  3. Control the return—don't let weight pull arm down
  4. Complete all reps one side, then switch

Key Cues

  • Constant tension = constant burn
  • Don't rotate torso

Rear Delt Fly (Dumbbell)​

Why This Exercise Rear delts are the most neglected shoulder muscle. This balances all pressing and protects shoulder health.

Setup

  1. Sit on edge of bench or stand hinged forward
  2. Torso parallel to floor (or close to it)
  3. DBs hanging straight down

Execution

  1. Raise arms out to sides, leading with elbows
  2. Squeeze shoulder blades at top
  3. Hold 1 second
  4. Lower with control

Key Cues

  • "Spread your wings"
  • Keep torso still—only arms move
  • Light weight, high reps

Rear Delt Cable Fly​

Why This Exercise Same benefits as DB version but with constant cable tension. Excellent for rear delt isolation.

Setup

  1. Set cables at face height (or use cable crossover)
  2. Stand in center, grab opposite cables (cross pattern)
  3. Arms extended in front

Execution

  1. Pull cables apart and back
  2. Lead with elbows
  3. Squeeze rear delts at full contraction
  4. Return with control

Face Pulls​

Why This Exercise A HEALTH exercise as much as muscle exercise. Trains rear delts, external rotators (rotator cuff), and mid/lower traps. Balances all pressing. DO THESE EVERY PULL DAY.

Setup

  1. Set cable at face height
  2. Use rope attachment
  3. Step back, arms extended toward cable

Execution

  1. Pull rope toward your face
  2. As rope reaches face, PULL APART (spread the rope)
  3. Hands end up beside ears, thumbs pointing BACK
  4. This external rotation is crucial—don't skip it
  5. Squeeze rear delts, hold 1 sec
  6. Return with control

Key Cues

  • End position = double bicep pose
  • Thumbs pointing behind you, elbows high
  • Pull apart, not just back

Common Mistakes

  • Not pulling apart → Must externally rotate
  • Using too much weight → Light, feel the squeeze
  • Elbows dropping → Keep elbows high

BACK EXERCISES

Lat Pulldown (Wide Grip)​

Why This Exercise Primary LAT WIDTH builder until you can do 8+ pull-ups. Wide grip emphasizes outer lats for V-taper.

Setup

  1. Grip bar 1.5× shoulder width
  2. Sit with thighs under pads
  3. Lean back slightly (10-15°)
  4. Chest up, shoulders down

Execution

  1. Pull bar to upper chest (not behind neck)
  2. Lead with elbows—drive them DOWN and BACK
  3. Squeeze lats hard at bottom (hold 1 sec)
  4. Control return—arms fully extended at top
  5. Feel lats stretch at top before next rep

Key Cues

  • "Pull elbows into back pockets"
  • Chest to bar, not bar to chest
  • Full stretch at top

Common Mistakes

  • Pulling behind neck → Pull to upper chest
  • Leaning too far back → 10-15° only
  • Using arms only → Focus on lats, arms just hooks

Lat Pulldown (Close Grip)​

Why This Exercise Close grip emphasizes lower lats and allows greater range of motion. Different stimulus than wide grip.

Setup

  1. Use V-handle or close grip attachment
  2. Lean back slightly
  3. Arms fully extended at start

Execution

  1. Pull handle to upper chest
  2. Drive elbows down and back
  3. Squeeze lats, hold 1 second
  4. Full extension at top

Pull-Up​

Why This Exercise The ultimate back width builder. Bodyweight mastery. Builds lats, rhomboids, biceps, and grip.

Setup

  1. Grip bar slightly wider than shoulders
  2. Dead hang, arms fully extended
  3. Shoulder blades down and back

Execution

  1. Pull by driving elbows down and back
  2. Chest to bar (or chin over bar minimum)
  3. Lower with control to dead hang
  4. Full extension between reps

Progression (if you can't do 8)

  • Week 1-2: Band-assisted or negatives (5-sec lower)
  • Week 3-4: Reduce band assistance
  • Week 5+: Attempt unassisted, use band for remaining reps

Key Cues

  • "Chest to bar"
  • Lead with chest, not chin
  • Control the negative

Barbell Row (Bent Over)​

Why This Exercise Builds BACK THICKNESS—the muscle visible from the side. Heavy compound training lats, rhomboids, traps, rear delts, biceps, and core.

Setup

  1. Feet hip-width apart
  2. Hinge at hips until torso is 45° to floor
  3. Grip bar slightly wider than shoulder width
  4. Back flat, core braced, knees slightly bent

Execution

  1. Pull bar to lower chest/upper abs
  2. Drive elbows UP and BACK (not out to sides)
  3. Squeeze shoulder blades together at top
  4. Lower with control until arms fully extended
  5. Maintain flat back throughout

Breathing

  • Brace core and hold breath during pull
  • Exhale at bottom, rebrace, pull again

Key Cues

  • "Row to your belly button"
  • Stay rigid—no rocking

Common Mistakes

  • Using body english → Stay stable
  • Pulling to chest → Pull to lower chest/upper abs
  • Rounding lower back → Keep it flat, brace core

Chest Supported Row​

Why This Exercise Pure back work without lower back limitation. Chest support eliminates cheating. Perfect after deadlifts.

Setup

  1. Set incline bench to 30-45°
  2. Lie face down, chest on top of bench
  3. Arms hang straight down with dumbbells

Execution

  1. Pull dumbbells up, driving elbows back
  2. Squeeze shoulder blades together at top
  3. Hold contraction 1 second
  4. Lower with control

Key Cues

  • Chest stays on pad—no bouncing
  • Pure squeeze at top

Single Arm Dumbbell Row​

Why This Exercise Greater range of motion than barbell. Rotation possible for maximum contraction. Trains each side independently, fixing imbalances.

Setup

  1. One knee and hand on bench
  2. Other foot on floor, slightly back
  3. DB in hanging arm, back flat

Execution

  1. Pull DB to hip (not to chest)
  2. Drive elbow UP and BACK
  3. Slight rotation of torso at top is okay
  4. Squeeze lat hard at top
  5. Lower with control, full stretch at bottom

Key Cues

  • "Row to your hip pocket"
  • Feel the lat stretch at bottom

Seated Cable Row (Close Grip)​

Why This Exercise Hits LOWER LATS and middle back. Cable provides constant tension. Easier on lower back than barbell rows.

Setup

  1. Sit on bench, feet on platform
  2. Use V-handle or close grip attachment
  3. Start with arms extended, slight forward lean
  4. Back straight, core engaged

Execution

  1. Pull handle to belly button
  2. Drive elbows BACK past torso
  3. Squeeze shoulder blades at peak contraction (hold 1 sec)
  4. Return slowly—let lats stretch at front
  5. Don't swing—torso stays relatively stable

Key Cues

  • "Tennis ball between shoulder blades—squeeze it"
  • Slight lean forward at start, upright at finish

Straight Arm Pulldown​

Why This Exercise LAT ISOLATION—no bicep involvement. Teaches you to FEEL lats working. Improves mind-muscle connection for all back work.

Setup

  1. Attach straight bar or rope to high cable
  2. Stand 2-3 feet from cable, slight forward lean
  3. Arms straight, slight bend in elbows (locked position)

Execution

  1. Keep arms straight throughout
  2. Pull bar down in arc toward thighs
  3. Squeeze lats HARD at bottom (bar touches thighs)
  4. Hold contraction 1-2 seconds
  5. Control return—feel stretch in lats at top

Key Cues

  • Arms stay STRAIGHT—this is not a pushdown
  • All movement from lats
  • "Push the bar into your thighs"

Deadlift (Conventional)​

Why This Exercise The most complete exercise that exists. Trains entire posterior chain (back, glutes, hamstrings), grip, core stability. Nothing builds overall strength like heavy deadlifts.

Setup

  1. Bar over mid-foot (bar covers laces when looking down)
  2. Feet hip-width apart
  3. Bend and grip bar just outside legs
  4. Shins touch bar
  5. Chest up, back flat, shoulders over or slightly in front of bar
  6. Take slack out of bar (arms straight, tension on bar)

Execution

  1. Big breath, brace core hard
  2. Drive through feet—push the floor away
  3. Bar stays close to body (scrapes shins)
  4. Hips and shoulders rise together
  5. As bar passes knees, drive hips forward
  6. Stand tall, squeeze glutes at top
  7. Lower with control (reverse the movement)
  8. Reset completely between reps

Key Cues

  • "Push the floor away"
  • Bar drags up your legs
  • "Hips and shoulders rise together"

Common Mistakes

  • Bar drifting forward → Keep bar against body
  • Hips shooting up first → Rise together
  • Rounding lower back → Chest up, back flat
  • Jerking the bar → Take slack out first, smooth pull

LEG EXERCISES

Barbell Back Squat​

Why This Exercise The KING OF ALL EXERCISES. Builds quads, glutes, hamstrings, core, and mental toughness. No exercise builds more total muscle.

Setup

  1. Bar on upper traps (high bar position)
  2. Hands grip bar just outside shoulders
  3. Unrack and step back (2-3 steps only)
  4. Feet shoulder-width, toes pointed out 15-30°
  5. Chest up, core braced

Execution

  1. Take big breath, brace core like expecting a punch
  2. Break at hips and knees simultaneously
  3. Descend until hip crease is below knee (at least parallel)
  4. Keep chest up—don't fold forward
  5. Drive through WHOLE foot (not just heels)
  6. Stand up forcefully, squeeze glutes at top

Depth Check Hip crease below top of knee = proper depth. Anything less is a half squat.

Key Cues

  • "Spread the floor" with your feet
  • "Chest proud"
  • "Hips and chest rise together"

Common Mistakes

  • Knees caving in → Push knees out over toes
  • Forward lean/chest dropping → Keep chest proud
  • Rising on toes → Drive through full foot
  • Cutting depth → Go deep or go home

Front Squat​

Why This Exercise Forces upright torso, emphasizing QUADS over back. Excellent for quad development and core strength.

Setup

  1. Bar in front rack position (on front delts)
  2. Elbows HIGH—upper arms parallel to floor
  3. Fingertips under bar (or cross-arm grip)
  4. Feet shoulder-width

Execution

  1. Descend straight down, elbows stay high
  2. Go as deep as mobility allows
  3. Drive up, keeping torso vertical

Key Cues

  • "Elbows up" throughout
  • Stay upright—if you lean forward, you'll dump the bar

Goblet Squat​

Why This Exercise Front-loaded squat that teaches proper squat mechanics. Great for beginners or as alternative to front squat.

Setup

  1. Hold dumbbell vertically at chest
  2. Cup the top of the DB with both hands
  3. Elbows pointing down
  4. Feet shoulder-width

Execution

  1. Squat down between your legs
  2. Elbows track inside knees
  3. Go as deep as possible
  4. Drive up through whole foot

Key Cues

  • "Sit between your feet"
  • DB stays at chest throughout

Leg Press​

Why This Exercise More QUAD VOLUME without taxing lower back. Can push closer to failure safely. Excellent after squats.

Setup

  1. Feet shoulder-width on platform
  2. Feet position: Middle of platform
  3. Lower back pressed firmly against pad
  4. Grip handles

Execution

  1. Lower weight by bending knees
  2. Descend until knees at 90° angle
  3. Don't let lower back round off pad
  4. Press through feet, extend legs
  5. Don't fully lock knees at top

Key Cues

  • "Push through your whole foot"
  • If butt lifts off seat, you've gone too deep

Foot Position

  • Higher on platform = more glute/hamstring
  • Lower on platform = more quad
  • Wider stance = more adductors
  • Narrower stance = more outer quad

Walking Lunges​

Why This Exercise Trains each leg independently, fixing imbalances. Requires balance and coordination—functional strength.

Setup

  1. Hold dumbbells at sides (or bodyweight)
  2. Stand tall, core engaged

Execution

  1. Step forward with one leg
  2. Lower until back knee nearly touches floor
  3. Front shin stays relatively vertical
  4. Push off front foot to step forward
  5. Alternate legs with each step

Key Cues

  • Long step = more glute
  • Short step = more quad
  • Keep torso upright

Bulgarian Split Squat​

Why This Exercise Ultimate GLUTE and QUAD builder. Single-leg stance fixes imbalances, requires stability, allows deep hip flexor stretch.

Setup

  1. Stand 2-3 feet in front of bench
  2. Place rear foot on bench (laces down)
  3. Hold DBs at sides
  4. Most weight on front foot

Execution

  1. Lower straight down until back knee nearly touches floor
  2. Front shin can come forward
  3. Drive through front heel to stand
  4. Don't push off back foot—it's just for balance

Key Cues

  • Slight forward lean = more GLUTES
  • Upright torso = more QUADS
  • "Straight down, straight up"

Romanian Deadlift (RDL)​

Why This Exercise The KING of hamstring exercises. Trains hamstrings through HIP EXTENSION. Where hamstrings tie into glutes—critical for strength and aesthetics.

Setup

  1. Start standing with bar at hips (not from floor)
  2. Feet hip-width, slight knee bend
  3. Grip just outside thighs

Execution

  1. Push hips BACK (not down—this is a hinge, not a squat)
  2. Keep bar close to legs
  3. Lower until strong hamstring stretch
  4. Maintain flat back—stop if back starts rounding
  5. Drive hips forward to stand
  6. Squeeze glutes at top

Key Cues

  • "Push your butt back" (like closing car door with your butt)
  • Shins stay vertical
  • Bar within 1-2 inches of legs throughout

Common Mistakes

  • Squatting it → Push hips back, not down
  • Bar drifting away → Keep it close
  • Rounding back → Stop descent before this happens

Leg Extension​

Why This Exercise ISOLATES the quadriceps. All four quad heads trained—especially rectus femoris. Your quad "pump" exercise.

Setup

  1. Adjust back pad so back of knee is against seat edge
  2. Adjust ankle pad to just above ankle
  3. Grip handles, sit back

Execution

  1. Extend legs until fully straight
  2. Squeeze quads HARD at top (hold 1-2 sec)
  3. Lower slowly with control
  4. Don't let weight stack touch—maintain tension

Key Cues

  • Point toes UP (dorsiflex) to increase quad activation
  • Squeeze and hold at top
  • Controlled negative

Lying Leg Curl​

Why This Exercise Trains hamstrings through KNEE FLEXION (the other function is hip extension). Complete hamstring development needs both movements.

Setup

  1. Lie face down, knees just off edge of pad
  2. Ankle pad on lower calf (just above heel)
  3. Grip handles, keep hips down

Execution

  1. Curl weight up by bending knees
  2. Bring heels as close to butt as possible
  3. Squeeze hamstrings at top (hold 1 sec)
  4. Lower slowly—control the negative
  5. Don't let hips rise off pad

Key Cues

  • Point toes away (plantarflex) to increase hamstring activation
  • Squeeze at the top
  • Hips stay down

Seated Leg Curl​

Why This Exercise Alternative to lying curl. Some find it hits hamstrings better. The seated position pre-stretches the hamstrings.

Setup

  1. Adjust back pad and thigh pad
  2. Legs extended, pad on lower calf
  3. Grip handles

Execution

  1. Curl weight by bending knees
  2. Pull heels under seat as far as possible
  3. Squeeze, hold 1 second
  4. Return with control

Hip Thrust​

Why This Exercise Isolates GLUTE MAX like no other exercise. Strong glutes = strong everything. Also builds hip extension power for athletics.

Setup

  1. Upper back on bench (shoulder blades on edge)
  2. Bar across hips (use pad for comfort)
  3. Feet flat on floor, knees at 90° at top
  4. Feet hip-width apart

Execution

  1. Drive through heels
  2. Thrust hips up until body is straight (table-top position)
  3. SQUEEZE GLUTES HARD at top (pause 2 seconds)
  4. Don't hyperextend lower back—stop when body is straight
  5. Lower with control

Key Cues

  • "Drive hips toward ceiling"
  • Maximum glute squeeze at top is mandatory
  • Don't arch lower back

Standing Calf Raise​

Why This Exercise Targets GASTROCNEMIUS—the diamond-shaped calf visible when you flex. Only works when leg is straight (standing position).

Setup

  1. Position shoulders under pads
  2. Stand on platform edge (heels hanging off)
  3. Legs straight (slight knee bend okay)

Execution

  1. Lower heels as far as possible (FULL STRETCH)
  2. Hold stretched position 2 seconds
  3. Rise up onto toes as HIGH as possible
  4. Squeeze calves at top (hold 1-2 sec)
  5. Lower slowly with control

Key Cues

  • 2 sec stretch, 2 sec squeeze
  • Full range of motion—this is why your calves will grow

Common Mistakes

  • Bouncing through reps → Slow and controlled
  • Partial range → Full stretch at bottom, full squeeze at top

Seated Calf Raise​

Why This Exercise Targets SOLEUS—the calf muscle UNDER the gastrocnemius. Only works when knee is bent. Slow-twitch dominant, responds to HIGHER REPS.

Setup

  1. Sit with thighs under pad
  2. Balls of feet on platform, heels hanging
  3. Knees at 90°

Execution

  1. Lower heels for full stretch
  2. Rise onto toes, squeeze at top
  3. Higher reps (15-25) work best

Key Cues

  • Same as standing: slow, controlled, full range
  • Higher reps for soleus

TRICEP EXERCISES

Tricep Pushdown (Rope)​

Why This Exercise Targets LATERAL HEAD (visible from front). Rope allows spreading at bottom for extra contraction.

Setup

  1. Attach rope to high cable
  2. Stand close to cable, slight forward lean
  3. Grip rope with palms facing each other
  4. Pin elbows to sides (they don't move!)

Execution

  1. Push down until arms fully extended
  2. At bottom, SPREAD the rope apart (split the ends)
  3. Squeeze triceps hard for 1 sec
  4. Return slowly—control the weight up
  5. Stop when forearms parallel to floor

Key Cues

  • "Elbows glued to sides"
  • Spread the rope at bottom
  • If elbows move, weight is too heavy

Tricep Pushdown (V-Bar or Straight Bar)​

Why This Exercise Same as rope but allows heavier loading. V-bar is joint-friendly. Straight bar emphasizes lateral head.

Setup & Execution Same as rope version but no spreading at bottom. Full lockout and squeeze.

Overhead Cable Tricep Extension​

Why This Exercise Targets LONG HEAD of tricep (biggest head). The long head crosses the shoulder joint, only fully worked when arm is OVERHEAD (stretched position).

Setup

  1. Set cable to low position with rope
  2. Face away from cable, hold rope behind head
  3. Stagger stance for balance
  4. Start with arms bent, elbows pointing forward

Execution

  1. Extend arms forward and up until straight
  2. Keep elbows pointing forward (don't flare)
  3. Squeeze triceps at full extension
  4. Lower slowly, feel stretch in long head
  5. Go deep—maximum stretch at bottom

Key Cues

  • "Upper arms stationary, only forearms move"
  • Feel the stretch in back of arm

Close Grip Bench Press​

Why This Exercise Tricep-focused compound movement. Allows heavy loading for tricep strength.

Setup Same as regular bench but:

  • Hands SHOULDER WIDTH (not wider)
  • Elbows stay closer to body

Execution

  1. Lower bar to lower chest (below nipple line)
  2. Elbows at 30-45° angle to body
  3. Press up, focus on tricep contraction at lockout

Skull Crushers (Lying Tricep Extension)​

Why This Exercise Excellent long head builder. The lying position with arms overhead puts long head under stretch.

Setup

  1. Lie on flat bench
  2. Hold EZ bar or DBs with arms extended over chest
  3. Upper arms angled slightly back (not vertical)

Execution

  1. Lower weight toward forehead by bending elbows
  2. Keep upper arms still
  3. Extend back to start
  4. Full lockout at top

Key Cues

  • "Upper arms stay still"
  • Lower to forehead or just behind head

Tricep Kickback​

Why This Exercise Isolation that emphasizes peak contraction. Full lockout targets lateral head.

Setup

  1. Hinge forward, one hand on bench
  2. Upper arm parallel to floor, elbow at side
  3. Hold DB in other hand

Execution

  1. Extend arm straight back
  2. Squeeze tricep hard at full extension (hold 1 sec)
  3. Lower with control

Key Cues

  • Upper arm stays still
  • Full lockout, hard squeeze

Dips​

Why This Exercise Compound movement for chest, front delts, and triceps. Bodyweight mastery. More tricep emphasis when upright, more chest when leaning forward.

Setup

  1. Grip parallel bars
  2. Arms straight, shoulders down
  3. Legs crossed or straight

Execution

  1. Lower until upper arms parallel to floor (or 90° elbow bend)
  2. Don't go too deep if shoulder discomfort
  3. Press back up to lockout

For More Tricep

  • Stay upright
  • Elbows close to body

For More Chest

  • Lean forward
  • Elbows flare slightly

Progression (if you can't do 8)

  • Use assisted dip machine
  • Or band assistance
  • Reduce assistance over time

BICEP EXERCISES

Barbell Curl​

Why This Exercise Foundation of bicep training. Allows heavy loading. Trains both heads of bicep.

Setup

  1. Stand with feet hip-width apart
  2. Grip bar at shoulder width
  3. Elbows at sides, pinned

Execution

  1. Curl bar up toward shoulders
  2. Keep elbows stationary—only forearms move
  3. Squeeze biceps hard at top
  4. Lower slowly (2-3 sec) to full extension
  5. Don't swing or lean back

Key Cues

  • "Elbows pinned to sides"
  • Full range of motion
  • Control the negative

Common Mistakes

  • Swinging body → Stand against wall
  • Elbows drifting forward → Pin them
  • Short range of motion → Full extension at bottom

Hammer Curl​

Why This Exercise Targets BRACHIALIS—the muscle UNDER your bicep. A developed brachialis pushes bicep UP, making it look bigger. Also builds forearms.

Setup

  1. Hold dumbbells at sides
  2. Palms facing each other (neutral grip)
  3. Stand tall, elbows at sides

Execution

  1. Curl weights up keeping palms facing each other
  2. Don't rotate wrists—hammer position throughout
  3. Bring DBs to shoulder level
  4. Squeeze at top
  5. Lower with control

Key Cues

  • Neutral grip throughout
  • Same form as regular curl, just different grip

Incline Dumbbell Curl​

Why This Exercise Puts bicep in STRETCHED position. Targets LONG HEAD (creates the peak). Stretch induces more muscle damage = more growth.

Setup

  1. Set bench to 45-60° incline
  2. Sit back, let arms hang straight down
  3. DBs hang at sides

Execution

  1. Curl weights up, keep elbows pinned back
  2. Don't let elbows drift forward
  3. Squeeze at top
  4. Lower SLOWLY (3 sec) to full extension
  5. Feel stretch at bottom

Key Cues

  • "Let arms hang"
  • If elbows come forward, you're cheating
  • Emphasize the stretch

Preacher Curl​

Why This Exercise Eliminates cheating. Pad braces arm so you can't swing. Emphasizes the short head of bicep.

Setup

  1. Sit at preacher bench
  2. Upper arms flat on pad
  3. Armpits at top of pad

Execution

  1. Curl weight up
  2. Don't rise up off the pad
  3. Squeeze at top
  4. Lower with control—feel stretch at bottom

Key Cues

  • "Armpits at top of pad"
  • Strict—no body movement

Cable Curl​

Why This Exercise Constant tension throughout. Great finisher for bicep pump.

Setup

  1. Attach straight bar or EZ bar to low cable
  2. Stand facing cable
  3. Elbows at sides

Execution

  1. Curl bar up
  2. Squeeze at top
  3. Lower with control
  4. Maintain tension throughout—don't rest at bottom

Concentration Curl​

Why This Exercise Pure isolation. The braced position eliminates all cheating. Mind-muscle connection focus.

Setup

  1. Sit on bench, legs wide
  2. Elbow braced against inner thigh
  3. DB in one hand, arm extended

Execution

  1. Curl weight up
  2. Rotate wrist outward at top (supinate)
  3. Squeeze hard
  4. Lower with control

Key Cues

  • Complete isolation
  • Focus on the squeeze

CORE EXERCISES

Hanging Knee Raise​

Why This Exercise Trains lower abs and hip flexors. Hanging position decompresses spine after squats. One of the most effective ab exercises.

Setup

  1. Hang from pull-up bar, arms fully extended
  2. Shoulder blades down and back
  3. Legs together

Execution

  1. Curl knees up toward chest
  2. Focus on CURLING pelvis up (not just raising knees)
  3. Hold at top briefly
  4. Lower slowly with control
  5. Don't swing—keep it strict

Key Cues

  • "Tilt your pelvis"
  • Curl tailbone toward belly button
  • Control the swing

Hanging Leg Raise (Straight Leg)​

Why This Exercise Progression from knee raises. More challenging, greater ab activation.

Setup Same as knee raise

Execution

  1. Raise straight legs until parallel to floor (or higher)
  2. Curl pelvis at top
  3. Lower with control
  4. No swinging

Cable Crunch​

Why This Exercise Targets RECTUS ABDOMINIS (six-pack). Allows progressive overload—you can add weight over time.

Setup

  1. Kneel facing cable machine
  2. Rope attachment at high position
  3. Hold rope at forehead level

Execution

  1. Crunch DOWN, bringing elbows toward knees
  2. Focus on curling spine, not just bending at hips
  3. Squeeze abs hard at bottom
  4. Return with control

Key Cues

  • "Ribcage toward pelvis"
  • Spinal flexion, not hip flexion

Ab Wheel Rollout​

Why This Exercise Advanced anti-extension exercise. Extremely effective for entire core. Progress carefully.

Setup

  1. Kneel with ab wheel on floor
  2. Hands on wheel handles
  3. Start with hips above knees

Execution

  1. Roll forward, keeping core TIGHT
  2. Lower back stays flat (don't let it sag)
  3. Go as far as you can with perfect form
  4. Pull back using abs (not arms)

Key Cues

  • "Hollow body" throughout
  • Stop before form breaks
  • Progress range over time

Plank​

Why This Exercise Anti-extension isometric. Builds core stability and endurance.

Setup

  1. Forearms on floor, elbows under shoulders
  2. Body in straight line from head to heels
  3. Core braced

Execution

  1. Hold position
  2. Don't let hips sag or pike up
  3. Squeeze glutes, brace abs
  4. Breathe normally

Progression

  • Start with 30 sec, build to 60+ sec
  • Add weight on back once 60 sec is easy

Dead Bug​

Why This Exercise Anti-extension with movement. Teaches core stability while limbs move. Low back stays pressed to floor.

Setup

  1. Lie on back
  2. Arms straight up toward ceiling
  3. Knees bent 90°, shins parallel to floor
  4. Low back pressed into floor

Execution

  1. Extend opposite arm and leg (right arm back, left leg out)
  2. Keep low back pressed to floor
  3. Return to start
  4. Repeat other side

Key Cues

  • "Press low back into floor"
  • Slow and controlled

Pallof Press​

Why This Exercise Anti-rotation exercise. Builds rotational stability. Important for athletics and preventing injury.

Setup

  1. Stand sideways to cable at chest height
  2. Hold handle at chest with both hands
  3. Feet shoulder-width

Execution

  1. Press handle straight out
  2. Resist the rotation—don't let cable twist you
  3. Hold 2-3 seconds
  4. Return to chest
  5. Complete all reps, then switch sides

Key Cues

  • "Resist the twist"
  • Core stays stable, no rotation

WARM-UP & PREP EXERCISES

Band Pull-Aparts​

Why: Activates rear delts, rhomboids, rotator cuff. Essential pre-press warmup.

Execution: Hold band at chest level, pull apart until band touches chest, squeeze shoulder blades.

Arm Circles​

Why: Lubricates shoulder joint, increases blood flow.

Execution: 15 forward, 15 backward. Increase circle size gradually.

Leg Swings​

Why: Dynamic hip mobility for squats, deadlifts, lunges.

Execution: Hold something for balance. Swing leg front-to-back and side-to-side. 15 each direction per leg.

Glute Bridges​

Why: Activates glutes before leg training. Prevents glute amnesia.

Execution: Lie on back, feet flat. Drive hips up, squeeze glutes at top. 15-20 reps.

Cat-Cow​

Why: Spinal mobility. Warms up entire spine.

Execution: On all fours, alternate between arching back (cat) and dropping belly (cow). 10 cycles.

Goblet Squat Hold​

Why: Opens hips, prepares for squat depth.

Execution: Hold bottom of squat position for 30-60 seconds. Push knees out with elbows.

Scapular Pull-Ups​

Why: Activates lats, teaches lat engagement for pull-ups.

Execution: Hang from bar, pull shoulder blades down without bending arms. 10-15 reps.

Document created: December 2024 Part of the Wellness Guide Series Master reference for all exercise instructions