Three-day full body

A seated plate-loaded chest press with an upright backrest. Both hands push the lever handles forward while the station supports the torso. Its plate loading and lever geometry distinguish it from a selectorized stack machine.

1. Load the station evenly and adjust the seat so the handles fit near chest height.
2. Sit against the back pad with both feet supported and the wrists aligned on the handles.
3. Press forward smoothly, retaining a comfortable elbow angle and steady shoulders.
4. Return slowly to the chosen depth and secure the handles before releasing the grip.

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 bodyweight sumo squat uses a wider stance than a conventional bodyweight squat, with the toes turned outward. The thighs and hips lower and raise the body together. There is no jumping phase or external load in this version.

1. Set your feet wider than your usual squat stance and turn the toes outward comfortably.
2. Brace your trunk and bend your hips and knees, allowing the knees to follow the direction of the toes.
3. Lower only as far as you can keep the feet planted and the movement controlled.
4. Stand by pressing through both feet. Reset your posture before the next repetition rather than bouncing upward.

The two-handed kettlebell deadlift moves a weight from the floor to standing without swinging it. The handle sits between the legs, and the hips and knees provide the lifting action. The arms connect you to the bell rather than curling it upward.

1. Place one kettlebell between your feet, with enough stance width to reach its handle comfortably.
2. Move your hips back and bend your knees to take the handle with both hands. Brace your trunk.
3. Press through both feet and stand while keeping the bell close underneath you.
4. Reverse the hip and knee movement, return the bell to the floor quietly, and reset before the next lift.

The floor crunch curls the upper trunk toward the pelvis through a short range. The rectus abdominis is the main target, with the obliques assisting. Unlike a sit-up, this version does not lift the whole torso into an upright seated position.

1. Lie on your back with knees bent and feet planted. Fold your arms across your chest.
2. Exhale and engage the abdomen as you lift the shoulder blades away from the floor.
3. Keep the lower back supported and the neck relaxed; avoid throwing your head forward.
4. Lower the shoulders slowly, reset your breath, and repeat without using momentum.

An alternating dumbbell press performed lying on the floor with the legs extended. The chest, triceps and shoulders contribute while each arm performs its own press. Floor support limits upper-arm descent, and the torso stays steady as the sides change. The chosen waiting-arm pattern affects the holding task and should remain consistent.

1. Choose a clear floor space and a manageable pair of dumbbells. Arrange a controlled entry and return of both weights.
2. Lie with the head, back and hips supported and the legs extended comfortably. Establish a closed, forward-facing grip with aligned wrists.
3. Alternate the arms while keeping the second weight controlled. Use a deliberate, consistent waiting-arm pattern rather than letting the weights drift.
4. Lower each moving weight smoothly to a comfortable floor-limited range, avoiding impact or a bounce from the upper arm.
5. Keep the torso and hips steady. Finish the planned presses per arm while both weights remain manageable, then use the practiced exit.

A seated high-cable pulldown with one V-shaped handle and the palms facing each other. The handle descends toward the upper chest while both elbows move down beside the body. The neutral close handle distinguishes this version from a close underhand straight-bar pulldown.

1. Fit a V handle securely to the high cable and choose a manageable stack setting.
2. Sit on the stable station seat with the feet planted and take a two-hand neutral grip.
3. Keep the torso steady as the elbows descend and the handle approaches the upper chest.
4. Stop before the movement turns into a large backward lean or a forced pull behind the body.
5. Return the handle upward slowly, maintaining control of the cable rather than dropping the stack.

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 floor glute bridge with a loop band around the thighs above the knees. The hips rise while the legs maintain a controlled position against the band.

1. Place a suitable loop band above the knees and lie on a mat with knees bent and feet planted.
2. Set the feet and maintain gentle outward control against the loop without forcing the knees apart.
3. Raise the pelvis through hip extension while keeping the ribs controlled.
4. Lower smoothly without letting the knees collapse inward.

A standing side bend holding one dumbbell at the side. The torso bends laterally and returns while the shoulders remain facing forward.

1. Stand steadily with one dumbbell beside a thigh and the free hand in a comfortable position.
2. Bend a controlled distance toward the weighted side without turning or leaning forward.
3. Return the trunk to upright without swinging the weight.
4. Complete the planned repetitions and change the load to the other hand.

A shared-bar chest press performed on a flat bench with both feet supporting the body on the floor. The elbows bend as the bar lowers and extend during the press. The sternal region of the pectoralis major is the primary target, with the upper chest, front shoulders and triceps contributing. Grip width, bench support and foot placement belong to this specific version.

1. Set a stable flat bench and rack for the chosen bar. Arrange suitable catches or a competent spotter, and check the load and bar security before lying down.
2. Lie with the head and upper back supported, hips on the bench and both feet firmly positioned on the floor. Take an overhand grip just outside shoulder width with the thumbs wrapped around the bar.
3. Set the shoulder blades against the pad and unrack under control, using an agreed handoff if needed. Let the bar settle above the chest before beginning the repetition.
4. Bend the elbows to lower the bar toward the chest along a controllable path. Keep the wrists supported over the forearms and preserve the body contacts instead of bouncing the bar or forcing one universal elbow angle.
5. Press the bar upward while keeping the body stable. Control the reversal and finish without a forceful elbow snap.
6. After the final repetition, place the bar securely on both rack hooks before releasing the grip or sitting up.

A seated cable exercise that trains the lats while the arms and upper back assist. This version uses an overhand bar pulled in front of the body. A stable seat and thigh restraint help keep the movement controlled.

1. Attach the pulldown bar securely and adjust the thigh pad to hold you in the seat.
2. Take a comfortable overhand grip, sit down and plant your feet.
3. Keep your trunk braced with a small, consistent backward lean.
4. Guide your elbows downward, bringing the bar toward your upper chest without swinging your torso.
5. Allow the arms to extend again under control. Keep the weight stack from crashing between repetitions.

The dumbbell sumo squat combines a wide stance with one weight held between the legs. The thighs and hips bend and extend while the dumbbell stays suspended. It is separate from the goblet squat, where the weight is supported at chest height.

1. Hold one dumbbell securely and vertically in both hands, allowing it to hang between your legs.
2. Take a comfortable wide stance with the toes outward. Brace before beginning the descent.
3. Bend the hips and knees, keeping the feet planted and the knees following the toes.
4. Stand smoothly through both feet without bouncing or swinging the dumbbell. Maintain the grip throughout the set.

The floor glute bridge raises the pelvis while the shoulders and feet remain supported. It trains hip extension and requires no exercise equipment; a mat can improve comfort.

1. Lie on your back, bend your knees and place both feet on the floor.
2. Brace gently and keep your arms beside your body.
3. Press through your feet and lift your hips until your trunk and thighs form a controlled line.
4. Lower your hips smoothly and repeat without pushing into an exaggerated back arch.

A floor crunch with the arms extended overhead instead of folded across the chest. The upper torso curls off the floor while the feet remain planted.

1. Lie on a mat with knees bent and feet supported.
2. Reach the arms overhead with a comfortable shoulder position.
3. Curl the upper back upward without swinging the arms to launch the torso.
4. Lower with control and retain the same arm position.