Chest day (Beginner):

1. Push-Ups 2. Flat Bench Dumbbell Bench Press

- Hands slight outside shoulder-width

apart
- Feet are hip-width apart and parallel
- Small space between lower back and
- Hips are in line with shoulders
bench
- Back has a neutral curve
- Feet planted squarely on ground
(Easier alternative: Knee Push-Ups) - Elbow 45 degrees from body
- Raise and lower weight slowly and
controlled
- Squeeze shoulder blades together and
stick chest out

3. Middle Cable Crossover 4. Dumbbell Incline Bench Press

- Set the bench to an incline of about 30

degrees
- Set capable height slightly above chest - Lower the dumbbells to the top of your
level Align to the centre of both cables chest
- Bend forwards, pushing out your chest - (Follow all other instructions given in flat
- Stagger your feet bench)
- Keep arms straight (slight elbow bend)
and stench until your hands meet

● 8-10 Reps for every exercise; 2-3 sets

● Use appropriate weight; allowing for controlled movement
● Rest time ∼ 2 minutes
● Controlled/ slower eccentric contraction

*Disclaimer: If instructions are unclear ask for guidance by an experienced supervisor*

 Shoulder day (Beginner):
1. Dumbbell Overhead Press 2. Dumbbell Lateral Raises

- Set bench a straight incline (90 degrees) - Begin with dumbbells on either side,
- Feet planted squarely on ground beside your legs
- Back and head in contact with the bench - Slight bend on the knees with elbows
- Bring dumbbells up to level with your unlocked
shoulders (using the momentum by - Push hands upwards
thrusting legs upwards) - Keeping arms slightly forward when
- Don’t flare-out elbows on decline (45 descending
degrees)
- Raise and lower weight slowly and
controlled

3. Rear Delt Cable Fly (Single Arm) 4. Seated overhead smith-machine

press

- Set capable height to lowest setting

- Position yourself arms length away from
the machine - Bench is as close as possible to barbell,
- Bend over (∼ 45 degrees) and soft bend at a a straight incline (90 degrees)
on the knees - Feet planted squarely on ground
- Allow arms to hang straight down - Back and head in contact with the bench
- Laterly pull with elbows slightly bent - Don’t flare-out elbows (45 degrees)
- Lower arm entirely (complete stretch) - Decline until barbell nearly touches chest

● 8-10 Reps for every exercise; 2-3 sets

● Use appropriate weight; allowing for controlled movement
● Rest time ∼ 2 minutes
● Controlled/ slower eccentric contraction

*Disclaimer: If instructions are unclear ask for guidance by an experienced supervisor*

 Back day (Beginner):
1. Dumbbell Bench Row 2. Bent Over Barbell Row
(pronated-grip)

- Set bench flat (180 degrees)

- One hand holds the weight and
maintains the leg extended to the side; - Bend over ( 45 degrees) and soft bend
while the other hand (and leg) remain on on the knees, keeping your head up
the of the bench for balance - Grip barbell with your hands facing down
- Pull towards the end of your rib cage, (pronated) and shoulder wight apart
hold contraction (∼ 1 second) - Keep elbows close to the body when
- Lower arm entirely (complete stretch) pulling, hold contraction ( 1 second)

3. Machine Lat Pulldown Exercise 4. Pull-up

- Place legs under restrainers

- Keep lower back stabilised, without
bending torso forward
- Grip bar slight wider than shoulder width
- Keep elbows 45 degrees from body, pull
apart, hands facing away from you
until handles reach shoulder level
- Stick chest and slightly curve your back
- Return to starting position, fully
- Keep elbows slightly inwards
extending arms
- Pull up until your chin passes the bar
- Tighten core to maintain control

*Easier variation: Use resistance bands*

● 8-10 Reps for every exercise; 2-3 sets

● Use appropriate weight; allowing for controlled movement
● Rest time ∼ 2 minutes
● Controlled/ slower eccentric contraction

*Disclaimer: If instructions are unclear ask for guidance by an experienced supervisor*

 Arm day (Beginner):
Bicep Exercises
1. Standing Dumbbell Curl 2. Barbell Curl

- Grip the bar with a supinated grip,

shoulder width apart
- Dumbbells hanging by your sides - Curl all the way to the top, flexing at the
- Elbows close to torse end
- As you pull up twist your wrist (hands - Return to the static position
facing yourself)

Tricep Exercises
3. Rope Push-Down 4. Lying Barbell Extensions
(Skull Crushers)

- Set bench flat (180 degrees)

- Using the rope attachment place it on - Grip bar slight closer than shoulder width
the highest setting apart, hands facing away from you
- Grip the end of the rope, above the - Head slightly hang out of bench
rubber blocks - Constantly maintain elbows tight to the
- Position yourself arms length away body
- Stick your chest out, and squeeze - Lower the bar bellow your head
shoulders blades together - Raise the bar away from the body, not
- Keep elbows tight to the body directly over the head, fully extending
- Fully extend your arms straight down
- Elbows return to a 90 degree angle

● 8-10 Reps for every exercise; 2-3 sets

● Use appropriate weight; allowing for controlled movement
● Rest time ∼ 2 minutes
● Controlled/ slower eccentric contraction

*Disclaimer: If instructions are unclear ask for guidance by an experienced supervisor*

 Leg day (Beginner):
1. Smith-Machine Squat 2. Dumbbell Lunges

- Position bar slightly below shoulder level

- Grip with pinkies on smooth rings of
barbell
- Feet shoulder width apart and with arms
- Position yourself underbar with the bar
straight, holding dumbbells by your side
at the base of your traps
- Step out far enough so that leg has a 90
- Keep elbows in line with torso
degree angle, with the other knee almost
- Push hips back and bend knees when
touching the ground
descending
- Push off with your toe, reversing
- Once thighs are parallel to the floor,
movement (not going straight up)
reverse the movement

3. Leg Extensions 4. Standing Barbell Calf Raises

- Grip with pinkies on smooth rings of

- Set the back rest so the the back of your
barbell
knees rest at the end of the seat
- Position bar across traps
- The leg rest is adjusted to just above
- Feet shoulder width apart
your ankle
- Use a plate to create an elevated surface
- Hold the side handles
for your heals
- Extend your legs all the way up, and
- Extend your feet as high as you can,
lower them so the weights almost touch
return to the resting position

● 8-10 Reps for every exercise; 2-3 sets

● Use appropriate weight; allowing for controlled movement
● Rest time ∼ 2 minutes
● Controlled/ slower eccentric contraction

*Disclaimer: If instructions are unclear ask for guidance by an experienced supervisor*