Quick Start — Arms, Chest and Back
Upper Body (quick)
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Routine Exercises
5 itemsBench Press
Rest: 75s
Technical Cue: Keep elbows at about 45°; do not let the dumbbells drift forward.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Push-up (feet elevated to add load).
Overhand Lat Pulldown
Rest: 75s
Technical Cue: Pull the bar to chin level driving the elbows down, without swinging the torso.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
One-Arm Dumbbell Row
Rest: 60s
Technical Cue: Brace knee and hand on the bench; pull the dumbbell toward the hip, back straight.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Biceps Curl
Rest: 60s
Technical Cue: Elbows glued to the body; curl without momentum and lower slowly.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Chin-up or supinated inverted row.
Triceps Pushdown
Rest: 60s
Technical Cue: Elbows fixed at your sides; spread the rope at the bottom of the movement.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bench dips or close-grip push-up.