01 / CHEST
MACHINE
Machine Chest Press
3 × 8 reps
Adjust the seat so handles are at chest level. Push out, control back in.
Watch TutorialEverything I do at the gym, in one page.
Adjust the seat so handles are at chest level. Push out, control back in.
Watch TutorialSame as chest press but on the incline version. Targets upper chest.
Watch TutorialSit on a bench with back support. Press dumbbells straight up, lower to ear level.
Watch TutorialSet the cable at hand height. Raise out to shoulder level, slow on the way down.
Watch TutorialBring the handles together in front of your chest. Feel the stretch on the way back.
Watch TutorialRope attachment, pull towards your forehead. Elbows high, squeeze the rear delts.
Watch TutorialRope or bar attachment. Keep elbows pinned to your sides, push down until arms are straight.
Watch TutorialMedium grip, pull the bar to your upper chest. Lean back slightly — don't yank it.
Watch TutorialSit tall, pull the handle to your belly button. Squeeze shoulder blades together.
Watch TutorialChest-supported. Keeps your lower back out of it — just pull and squeeze.
Watch TutorialExtra side delt volume. Same movement as Day 1 — side delts recover fast and need the frequency.
Watch TutorialAlternate arms or both at once. No swinging — keep elbows pinned to your sides.
Watch TutorialSet bench to ~45°, let arms hang straight down. Curl up, feel the deep stretch at the bottom.
Watch TutorialBodyweight only. Slow and controlled — squeeze glutes at the top.
Watch TutorialShoulders under the pads, feet shoulder-width, toes slightly out. Squat to parallel, drive through your heels. Keep chest up — don't fold forward.
Watch TutorialPlace feet high on the platform, shoulder-width apart. This shifts emphasis to hamstrings and glutes to balance out the quad work from the Super Squat. Push through your whole foot, don't lock out at the top.
Watch TutorialAdjust the pad to sit on your shins. Extend fully, squeeze at the top, slow on the way down.
Watch TutorialSeated or lying — whichever your gym has. Curl all the way up, slow on the release.
Watch TutorialHold dumbbells in front of your thighs. Hinge at the hips, soft knees, feel the hamstring stretch.
Watch TutorialPush knees outward against the pads. Squeeze at the widest point, slow on the return.
Watch TutorialSqueeze knees together against the pads. Control the release — don't let the weight slam.
Watch TutorialPush up through the balls of your feet. Full stretch at the bottom, hard squeeze at the top.
Watch TutorialSeated version targets the soleus — the deeper calf muscle that standing raises miss.
Watch TutorialSit down, grab the handles, crunch forward with your abs — not your arms.
Watch TutorialLie on a flat bench. Raise legs to 90°, lower slowly. Keep your lower back flat.
Watch TutorialForearms on the floor, body straight. Squeeze your abs and glutes — don't sag.
Watch Tutorial