Exercises and technique

• Barbell back squat Feet shoulder-width apart, knees travel in the direction of the toes, neutral spine, depth to parallel and below.
• Leg press Back and pelvis pressed against the backrest, knees bend in the direction of the feet, do not lock the legs out hard…
• Romanian deadlift Knees slightly bent, hips travel back, the bar slides along the legs, neutral spine, a stretch in the hamstrings witho…
• Dumbbell lunges Step forward or back, torso upright, the front knee over the foot, the back knee lowers towards the floor…

• Barbell bench press Shoulder blades retracted and pressed into the bench, feet planted on the floor, the bar lowers to the lower ch…
• Incline dumbbell press Bench at a moderate incline, shoulder blades retracted, the dumbbells travel in an arc over the upper chest, with…
• Chest dips Torso slightly tilted forward, elbows travel back, lower yourself to a comfortable depth without sinking into t…
• Lying dumbbell fly Elbows slightly bent and fixed, the arms travel in a wide arc, a stretch in the chest without going below shoulder level.

• Pull-ups Grip slightly wider than the shoulders, shoulder blades pull down and towards the spine, pull your chest towards the bar, without swinging or jerking.
• Bent-over barbell row Torso bent over, neutral spine, the bar is pulled to the lower abdomen, elbows travel along the torso without jerking.
• Lat pulldown Torso with a slight backward lean, pull the handle to the upper chest, shoulder blades come together, without swinging the torso.
• One-arm dumbbell row Knee and palm on the bench, neutral spine, the dumbbell is pulled to the hip, the elbow travels along the torso, without rotating the pelvis.
• Deadlift The bar over the middle of the foot, neutral spine, abdomen braced, push with the legs and keep the bar close to the…

• Standing overhead press Feet shoulder-width apart, abdomen braced, the bar travels in a straight line overhead, elbows under the bar, without arching the lower back.
• Dumbbell lateral raise Elbows slightly bent, the movement is led by the elbows, the dumbbells rise to shoulder level, without swinging the…
• Bent-over rear delt fly Torso bent over, neutral spine, the arms open out to the sides, shoulder blades come together, movement without jerking or momentum.

• Barbell biceps curl Elbows pressed to the torso, lift without swinging, no shoulder movement at the top, controlled lowering.
• Lying triceps extension Shoulders and elbows fixed, only the forearm bends, the bar lowers towards the forehead or behind the head, without flaring the elbows.
• Cable pushdown Elbows pressed to the torso, extension only at the elbow, full contraction at the bottom, without leaning the torso forward.

• Plank The body is a straight line from head to heels, abdomen and glutes braced, the pelvis does not sag or rise, neck neutral.
• Hanging leg raise Grip on the bar, shoulders lowered, raise the legs using the core with the pelvis curling, without swinging or momentum.

• Standing calf raises Feet hip-width apart, rise onto the toes to a full contraction, lower with a stretch in the Achilles, without bouncing jerks.

• Interval walking and running Alternate high- and low-intensity segments, torso upright, land on the midfoot, breathe evenly, increase the load…
• Rowing machine The movement starts with the legs, then the torso, then the arms; return in the reverse order, neutral spine, without jerking.

• Joint warm-up and dynamic stretching Take the joints through swings and circles, then dynamic movements with a gradual increase in range, without sudden…

How to use

An exercise page is technique cues and a video walkthrough, not a programme. How many sets a muscle group needs per week, how to spread them across days and what reps in reserve to keep are described on the Training volume page and on the goal pages.