Three-day full body

A barbell chest press performed lying on the floor, with both hands sharing the bar and the legs extended. The chest drives the press with shoulder and triceps assistance. Floor support limits the descent of the upper arms, so its range differs from a bench press. The hips stay supported rather than rising into a bridge.

1. Arrange a clear floor space and a controlled way to receive and return the bar, such as suitable low supports or a reliable handoff. Practice the setup with a light load.
2. Lie with the head, back and hips supported and the legs extended comfortably. Establish a closed overhand grip with the wrists aligned over the forearms.
3. Bring the bar to a steady position above the chest. Lower it smoothly, keeping the elbows slightly toward the torso.
4. Stop at the floor-limited upper-arm position, or sooner for comfortable control. Do not bounce the arms from the floor or force the bar to touch the chest.
5. Press back up with both hands together while keeping the torso steady. Finish using the planned handoff or supports.

A seated lat pulldown with an underhand grip. The palms face the lifter as the elbows bend and travel downward, bringing the bar toward the upper chest.

1. Adjust the thigh pad and seat, then take a comfortable underhand grip on the bar.
2. Sit with feet supported and begin with the arms extended overhead without losing trunk control.
3. Pull the elbows down and bring the bar toward the upper chest without a large backward swing.
4. Return overhead slowly while remaining securely seated.

The bodyweight sumo squat uses a wide stance with the toes turned outward. Both knees and hips bend as the pelvis lowers between the legs, while the arms remain unloaded. Gluteus maximus and the quadriceps are the main targets. The wide foot placement distinguishes this demonstration from a narrower bodyweight squat; there is no dumbbell or kettlebell held between the feet.

1. Stand with the feet wider than your usual squat stance and turn the toes outward to a comfortable angle. Keep both feet supported on the floor.
2. Let the arms rest between the thighs without pressing on the knees. Settle your balance and keep the trunk controlled before lowering.
3. Bend both knees and hips to lower between the legs. Let the knees follow the direction of the toes rather than collapsing inward.
4. Stop at a depth you can control while keeping the feet planted and the torso steady. There is no need to force an identical depth or foot angle to the demonstration.
5. Push through both feet to stand, straightening the hips and knees without jumping. Repeat with the same stance and a deliberate descent.

A glute kickback on a dedicated supported lever machine. One leg drives the moving pad backward while the chest or forearms remain on the station supports.

1. Adjust the station so the body supports and moving leg pad fit the machine’s intended positions.
2. Set a manageable resistance and hold the support handles.
3. Drive the working leg backward through hip extension without throwing the torso upward.
4. Return the lever slowly and secure the station before changing legs.

A crunch with the hips and knees bent and the lower legs raised. The shown version keeps the tucked legs relatively still while the upper torso curls.

1. Lie on a mat and raise the bent legs to a comfortable tabletop position.
2. Set the arms as shown without pulling the neck.
3. Curl the upper back off the floor while keeping the tucked leg position controlled.
4. Lower the upper torso slowly before repeating.

This chest press uses an inclined backrest and two dumbbells. The elevated torso changes the pressing direction from a flat-bench press and involves the upper chest, front shoulders, and triceps. Bench angle is part of the exercise setup.

1. Lock the bench at a comfortable moderate incline; around 30–45 degrees is a common starting range. Check that the bench cannot shift and the seat supports your position.
2. Sit with the weights on your thighs, then bring them into pressing position as you lie back.
3. Plant your feet, support your head and upper back, and keep your hips on the seat. Use a closed grip with the palms facing forward, rather than inward toward each other.
4. Keep the wrists over the forearms and bring the dumbbells above the upper chest. Press both arms together without knocking the weights into each other.
5. Lower with control beside the upper chest, stopping at a depth you can manage comfortably. Keep the shoulders supported instead of chasing extra depth or flaring the elbows straight outward.
6. Finish while you can still control both weights. Use a practiced return to sitting or assistance; do not improvise a sideways drop.

A pull-up performed on a counterweighted machine with the knees supported by a moving pad. The machine supplies assistance while the arms and back raise the body toward the handles.

1. Select assistance and mount the station according to its instructions, controlling the knee pad.
2. Take the shown overhand handles and establish a steady body position.
3. Pull the elbows downward to raise the body without kicking or bouncing off the pad.
4. Lower under control and dismount carefully while managing the moving support.

The dumbbell goblet squat places a single weight close to the chest as both legs perform a squat. The front-held load distinguishes it from a dumbbell squat with weights at the sides. Your arms support the load while the thighs and hips drive the repetition.

1. Hold one dumbbell vertically with both hands securely supporting its upper end near your chest.
2. Choose a comfortable stance with toes slightly outward. Brace before lowering.
3. Bend your hips and knees together, keeping the dumbbell close and your feet planted.
4. Stop at a controlled depth, then push through both feet to stand without letting the weight drift away.

A two-kettlebell deadlift with one bell beside each leg. Hip and knee extension raise the weights together while the arms hold them close to your sides.

1. Place matching kettlebells beside your feet, with space for your hands and legs.
2. Move your hips back and bend your knees to grip one handle in each hand. Keep your feet planted and torso controlled.
3. Push through the floor and stand, bringing the hips and knees into extension together. Keep the arms long.
4. Finish upright without leaning backward.
5. Reverse the movement to return both bells under control; reset your position before the next repetition.

An alternating cross-body crunch with the feet on the floor. The shoulders curl and turn toward the opposite knee while the pelvis stays relatively steady.

1. Lie on a mat with knees bent and feet planted.
2. Place the hands lightly near the head without pulling it.
3. Curl one shoulder toward the opposite knee with a small controlled torso rotation.
4. Lower to the mat and repeat toward the other side without moving the knees to meet the elbow.

A close-hand push-up supported on the knees. It keeps the narrow-hand pressing pattern while shortening the lever compared with a toe-supported diamond push-up.

1. Place the knees on a comfortable surface and position the hands close beneath the chest.
2. Extend the hips so the trunk and thighs form a controlled line.
3. Bend the elbows and lower the chest without sitting the hips backward.
4. Press up with the trunk and hips moving together.

A two-dumbbell row with the chest supported on an incline bench and palms facing inward. The neutral grip distinguishes this hammer-row setup from a wide-elbow reverse-fly movement.

1. Set the incline bench securely, lie against it and hold a dumbbell in each hand.
2. Let the arms hang with palms facing one another and feet braced.
3. Row both elbows back beside the torso while maintaining chest contact.
4. Lower the weights slowly without dropping the shoulders or lifting the chest.

The bodyweight wall squat lowers and raises the body while the back and hips remain against a wall. Both feet stay on the floor in front of the wall, and no ball or external weight is used. The quadriceps and gluteus maximus are the main targets. This entry describes repeated squats with a brief pause, rather than a wall sit held for time.

1. Stand with your back against a stable wall and place both feet far enough forward to allow a controlled slide. Keep the floor clear and the feet planted.
2. Hold the arms comfortably in front of the chest without pushing on the thighs. Establish back and hip contact before beginning.
3. Bend the hips and knees to slide downward along the wall. Keep both feet in place and choose a depth you can reach without losing wall contact.
4. Pause briefly while maintaining your posture and regular breathing. Do not force the knees or hips to match a fixed angle in a picture.
5. Press through both feet to slide back up and straighten the legs. Repeat the descent and return with the same stance rather than turning the set into a prolonged hold.

A hip hinge with cable resistance pulling from behind. A rope travels between the thighs as the hips move backward and return to standing.

1. Attach a rope to a low pulley, face away and hold its ends between the legs.
2. Step forward until the cable is tensioned and set a stable stance.
3. Soften the knees and push the hips back, allowing the rope to travel between the thighs.
4. Extend the hips to stand without pulling the rope upward with the arms or leaning back.

A floor crunch with the legs raised and the hands reaching toward the feet. The reach follows a controlled upper-torso curl rather than a forceful leg swing.

1. Lie on a mat and lift the legs toward a comfortable upright position.
2. Reach the arms toward the feet while keeping the neck relaxed.
3. Curl the upper back upward without throwing the legs toward the face.
4. Lower the shoulders smoothly and maintain the chosen leg position.