01Chest · Dumbbells
Incline Dumbbell Press
Dumbbells; incline bench
- Set the bench to a moderate incline; plant both feet.
- Lower the dumbbells beside your upper chest.
- Press upward while keeping your shoulders against the bench.
YOUR VISUAL TRAINING GUIDE
Show up.
Move well.
Every exercise, setup, and cue in one calm place. Pick today's session and follow the cards from top to bottom.
15 · 12 · 10three working setsPush-ups: 4 sets · controlled weight
SESSION 01 / 06
Monday — Chest + Biceps
7 exercises · 45–60 min
01
02Chest · Barbell
Barbell Bench Press
Barbell; flat bench; rack
- Plant your feet and position the bar over your chest.
- Lower to your chest with wrists stacked over forearms.
- Press upward without bouncing; use a spotter or safety bars.
03Chest · Pec deck / chest fly machine
Pec Deck Fly
Pec deck / chest fly machine
- Adjust the seat so the handles align with your chest.
- Keep a soft elbow bend as you bring the handles together.
- Open slowly without pulling your shoulders far behind you.
04Chest · Two high cable pulleys
Cable Fly (High to Low)
Two high cable pulleys; single handles
- Set the pulleys high and take a staggered stance.
- With slightly bent elbows, sweep down and inward.
- Return slowly without letting the weights jerk your arms.
05Biceps · Preacher curl machine
Machine Preacher Curls
Preacher curl machine
- Adjust the seat so your upper arms rest on the pad.
- Curl the handles without lifting your elbows.
- Lower slowly; avoid snapping your elbows straight.
06Biceps · Dumbbells
Incline Dumbbell Curls
Dumbbells; incline bench
- Lean against the incline bench with arms hanging down.
- Curl with palms turning upward and upper arms still.
- Lower under control without swinging your shoulders.
07Biceps · Two dumbbells
Dumbbell Hammer Curls
Two dumbbells
- Stand tall with palms facing each other.
- Bend your elbows while keeping them near your sides.
- Lower slowly without swinging your torso.