AWJ · Gym program

Your established plan

Choose your training phase.

Phase

Week 5 onward: 2 work sets per exercise · 153 minutes cardio per week.

Two work sets per exercise; increase selectively when recovery is comfortable. Progress weights gradually while preserving good technique.

Follow the four days in order on consecutive days, then take three recovery days. Change phase only when recovery is comfortable. The selector changes the displayed set count; it does not decide when you are ready.

Warm-up, rest, and effort

Warm up for about 5–8 minutes before strength training, including suitable preparation for the first exercise.
Rest 90–150 seconds between demanding compound sets and 60–90 seconds between isolation sets.
Use a weight that leaves about 2–3 good repetitions in reserve (RIR). Warm-up sets do not count as work sets.
Do cardio after strength training. Keep most cardio moderate: about 4–6/10 effort.

For core exercises, the 60–90 second rest shown is a practical coaching cue. Keep a few controlled reps in reserve and breathe throughout.

Read the images and fit the equipment

Tap an image to enlarge it, then use Zoom in to inspect hands, feet, pads, and alignment. Images show representative equipment. Ask gym staff to set up the specific machine you use.

All exercise images and fonts are hosted with AWJ. Enlarge an image to inspect the setup.

The images and technique notes explain your chosen exercises. They do not guarantee injury prevention. Use a comfortable range and ask a qualified coach when technique is unclear. The leg-curl image shows the seated option; its card also explains the lying option.

Day 1

Upper body A.

7 exercises · 14 work sets as baseline

Week 5 onward · Follow this order. For one-sided exercises, complete the listed reps on each side.

Machine chest press.

Chest; triceps and front shoulders assist

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Use a comfortable grip, preferably palms facing inward if the machine offers it. Wrap thumbs around handles; keep wrists straight.

Feet & support

Both feet stay flat on the floor, about hip width apart. Adjust the seat or use the machine's approved foot support if needed.

Alignment

Handles begin near mid-chest. Elbows stay below shoulder height, about 30–60° from the body. Keep back on the pad.

Equipment & setup

Use a seated chest-press machine with a back pad. Set the seat so the handles start around mid-chest height. Adjust the start lever, if fitted, so elbows do not begin far behind the trunk. Ask staff to show any foot-assist lever.

Start: Sit with pelvis and back supported. Feet are steady. Hold the handles with elbows bent and wrists in line with forearms. Use a comfortable shoulder position, without forcing the blades tightly together.

Move

Brace gently and keep the ribs from lifting into a large back arch.
Press the handles forward smoothly along the machine's path.
Stop with elbows almost straight; do not snap or lock them.
Return slowly until the elbows reach the comfortable starting position. Do not let the load drag the upper arms too far back.

Finish: Arms are almost straight in front, with feet and back still supported. Return to the same start between reps. Lower the load fully before letting go.

Breathe: Breathe out as you press. Breathe in as you return.

Remember: Feet flat. Wrists straight. Press without lifting your ribs.

Common mistakes and fixes

Elbows flare high: check seat height, lower the weight, and keep elbows below shoulders.
Wrists bend back: place handles deeper in the palms and keep knuckles in line with forearms.
Back lifts or ribs rise: reduce load or range and stay against the pad.

Safety and purpose

Safety: Never force a painful shoulder stretch at the bottom. Machine grip and path must feel comfortable. Stop and ask for help if the setup cannot fit you.

Purpose: Provides pressing work for chest and arms with a stable seat and back support. A comfortable grip and range are individual choices, not guarantees against shoulder injury.

Teaching reference: NASM · Chest press machine. Follow the setup instructions for your specific machine.

Seated machine row.

Lats and upper/mid-back; rear shoulders and elbow flexors assist

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Use parallel handles with palms facing each other. Wrap thumbs around the handles and keep wrists straight.

Feet & support

Keep both feet fully supported on the footrests or floor, as the machine allows. Keep knees slightly bent.

Alignment

Chest remains on the pad. Keep head in line with the trunk and shoulders away from a forced shrug.

Equipment & setup

Choose a seated row with a chest pad. Adjust the seat and pad so the handles line up around the lower chest and you can reach without losing chest contact. Use a light stack setting.

Start: Sit tall with chest supported. Reach forward to the handles with elbows almost straight. Allow the shoulder blades to move naturally around the ribs; do not round your lower back to reach farther.

Move

Keep chest contact and gently brace the trunk.
Pull the handles toward your lower ribs, guiding elbows back close to your sides.
Pause when elbows reach your sides or just behind them. Keep the wrists straight.
Let the arms extend slowly. Allow the shoulder blades to move forward naturally while your torso stays still.

Finish: Hands are near the lower ribs and elbows are beside, or slightly behind, the trunk. Return to almost-straight arms between reps. Set the weight down under control at the end.

Breathe: Breathe out during the pull. Breathe in during the return.

Remember: Chest stays on the pad. Elbows go back. Hands stay in line with forearms.

Common mistakes and fixes

Leaning back to pull: reduce the weight and maintain chest contact.
Shoulders lift toward ears: lighten the load and pull with elbows, without forcing shoulders down.
Pulling elbows far behind the body or bending wrists: end the pull earlier and keep wrists straight.

Safety and purpose

Safety: Keep fingers clear of the stack and moving arms. Stop if the pad causes pain or breathing restriction; have staff adjust it. Avoid a forceful stretch at the start.

Purpose: Adds horizontal pulling for back and rear-shoulder strength. Chest support reduces the need to hold a bent-over position. Pulling balances the exercise menu; a specific push-to-pull ratio is not proven to prevent shoulder injury.

Teaching reference: ACE · Seated row (adapted to a chest-supported machine). Follow the setup instructions for your specific machine.

Wide-grip lat pulldown.

Lats, upper back, and biceps

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Take an overhand grip wider than shoulder width. Wrap thumbs around the bar; keep wrists straight.

Feet & support

Feet flat. Fit the thigh pad snugly above the knees.

Alignment

Keep a small, steady backward lean. Pull in front of the head.

Equipment & setup

Use a long lat bar on a high pulley. Check the clip and thigh restraint with gym staff. Wide does not mean the widest possible grip.

Start: Sit with arms reaching overhead and elbows almost straight.

Move

Pull the bar toward your upper chest, with elbows moving down and out.
Stop before you must lean farther back.
Return overhead slowly. Let the shoulder blades move naturally.

Finish: Bar near upper chest; torso stays still. Return overhead for the next rep.

Breathe: Breathe out on the pull; breathe in on the return.

Remember: Elbows down. No swing.

Common mistakes and fixes

Swinging: use less weight.
Behind-neck pull: keep the bar in front.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds vertical pulling to Upper Body A.

Teaching reference: NASM · Lat pulldown muscles, grip, and form. Follow the setup instructions for your specific machine.

Pec deck / chest fly.

Chest; front shoulders assist

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the vertical handles with a closed grip. Keep a small elbow bend.

Feet & support

Both feet flat; hips and back on the pad.

Alignment

Handles around chest height. Do not start with arms far behind your body.

Equipment & setup

The image shows a handle-style pec deck. Set the seat and start position before loading. For a forearm-pad model, follow its placard.

Start: Arms open beside the chest in a comfortable range.

Move

Bring the handles together in a broad arc in front of your chest.
Keep the elbow bend almost unchanged.
Open slowly to the starting position.

Finish: Hands close together in front of chest; back stays supported.

Breathe: Breathe out as the arms close; in as they open.

Remember: Hug a wide arc. Keep soft elbows.

Common mistakes and fixes

Pressing by straightening elbows: keep the same bend.
Deep shoulder stretch: reduce the start range.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct chest work after the presses and pulls.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

Dumbbell lateral raise.

Shoulder deltoids

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold light dumbbells, wrists straight. Do not turn thumbs down.

Feet & support

Stand with feet hip width and knees soft.

Alignment

Keep ribs above hips. Arms move to the sides, slightly forward.

Equipment & setup

Use two light dumbbells and clear space around you.

Start: Arms beside thighs; elbows slightly bent.

Move

Raise the arms out to the sides and slightly forward.
Stop at shoulder height or a lower comfortable point.
Lower slowly without a body swing.

Finish: Arms no higher than shoulders. Return to the sides.

Breathe: Breathe out on the raise; in on the way down.

Remember: Soft elbows. No swing.

Common mistakes and fixes

Leaning or bouncing: use lighter weights.
Shrugging hard: reduce the height and load.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds shoulder-raising work on both upper-body days.

Teaching reference: ACE · Lateral raise. Follow the setup instructions for your specific machine.

Cable triceps pushdown.

Triceps

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Use an overhand, thumb-around grip on a short bar.

Feet & support

Feet hip width, knees soft.

Alignment

Keep upper arms beside the ribs and wrists straight.

Equipment & setup

Use a high cable pulley with a secure bar attachment. Select a light weight.

Start: Elbows bent about 90 degrees; bar near the upper abdomen.

Move

Straighten the elbows to push the bar toward your thighs.
Keep upper arms still. Do not force the elbows to lock.
Let the bar rise slowly to the same starting point.

Finish: Arms almost straight, bar near thighs. Return under control.

Breathe: Breathe out on the push; in on the return.

Remember: Move the forearms. Keep elbows beside you.

Common mistakes and fixes

Whole body pushes down: reduce weight.
Elbows travel forward: shorten the return.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct triceps work.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

Dumbbell biceps curl.

Biceps; other elbow flexors assist

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold dumbbells with palms facing forward and thumbs wrapped.

Feet & support

Feet hip width, knees soft.

Alignment

Upper arms stay beside the ribs; wrists stay straight.

Equipment & setup

Choose light dumbbells that you can lift without leaning.

Start: Arms by your sides, elbows almost straight.

Move

Bend the elbows to lift the dumbbells toward the shoulders.
Keep shoulders and upper arms still.
Lower slowly until elbows are almost straight.

Finish: Elbows bent, weights near shoulders. Return to your sides.

Breathe: Breathe out while lifting; in while lowering.

Remember: No swing. Keep wrists straight.

Common mistakes and fixes

Leaning backward: use less weight.
Elbows moving forward: stop the curl earlier.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct biceps work.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

After weights · 4–6/10 effort

Cardio · 43 minutes.

Elliptical 35 min
Stair climber 8 min

Day 2

Lower body A.

5 exercises · 10 work sets as baseline

Week 5 onward · Follow this order. For one-sided exercises, complete the listed reps on each side.

Leg press.

Thighs (quadriceps) and glutes; inner thighs assist

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the side handles. Wrap fingers and thumbs around them; keep wrists comfortable.

Feet & support

Place both feet fully on the middle of the plate, about hip to shoulder width apart. Turn toes out slightly if comfortable.

Alignment

Knees follow the direction of your toes. Keep pelvis, back, and head comfortably supported.

Equipment & setup

Use a seated leg-press machine. Ask staff to show its seat adjustment, travel limit, and release lever. Select a light load with the weight stack at rest. Adjust the start depth so your knees bend comfortably without your pelvis rolling off the pad. The image shows a moving footplate; some machines move the seat.

Start: Sit against the back pad. Keep the whole sole of each shoe on the plate. Begin with knees bent roughly to a right angle, or less deeply if needed to keep your pelvis still.

Move

Brace your trunk gently, as if preparing for a light push. Keep shoulders relaxed.
Push through both whole feet. Let the knees straighten in line with the toes.
Stop just before the knees lock. Keep a small, comfortable bend rather than snapping them straight.
Bend the knees slowly to bring the plate back. Stop before your heels lift or your pelvis rolls forward.

Finish: At the end of the press, legs are almost straight and the back stays on the pad. After each rep, return to the same controlled start. After the last rep, let the machine settle before releasing the handles or exiting.

Breathe: Breathe out while pressing. Breathe in while returning. Do not hold your breath for the whole rep.

Remember: Whole feet down. Knees follow toes. Pelvis stays on the pad.

Common mistakes and fixes

Knees fall inward: lower the weight and guide knees in line with toes.
Heels lift or lower back rounds at the bottom: reduce the depth and check the seat setting.
Knees snap straight or the stack slams: shorten the end range slightly and slow the rep.

Safety and purpose

Safety: Keep hands clear of rails and moving parts. Set the safety stop before starting. Use a range that lets you keep support and control; do not chase depth through pain.

Purpose: Trains large leg and hip muscles with less balance demand than a free-standing squat. Back support can make learning easier, but does not remove spinal loading or guarantee back safety.

Teaching reference: ACE · Seated leg press. Follow the setup instructions for your specific machine.

Seated or lying leg curl.

Hamstrings (back of the thighs); calf muscles assist

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold both fixed handles with a closed grip. Do not pull yourself out of the seat.

Feet & support

Keep feet about hip width apart. The moving roller contacts the backs of the lower legs just above the heels—not the front of the shins.

Alignment

Align the knee joint with the machine's pivot. Keep thighs under the restraint and pelvis against the seat.

Equipment & setup

Use a seated leg-curl machine. Ask staff to fit the backrest, knee pivot, thigh restraint, lower-leg roller, and starting angle. The thigh pad sits above the knees, not on the kneecaps. Select a light load. The lying option is also in your plan: lie face down, align knees with the pivot, place the roller behind the lower calves, and keep hips on the pad as you curl heels toward your hips.

Start: Sit back, hold the handles, and begin with legs extended forward but knees not forced straight. Keep the thigh pad snug and the lower roller behind the distal calves, above the heels.

Move

Keep hips and thighs still against their supports.
Bend the knees to move heels down and back under the seat, turning the machine's lever.
Stop near a right-angle knee bend, or earlier if needed for comfort and control.
Let the lower legs come forward slowly. Keep a small knee bend at the start; do not let the stack slam.

Finish: Knees are bent, heels are down beneath or toward the seat, and the trunk has not lifted. Return to the forward starting position between reps. Let the load settle before opening the thigh pad.

Breathe: Breathe out as heels move down and back. Breathe in as the legs return forward.

Remember: Thighs stay still. Bend at the knees. Control the return.

Common mistakes and fixes

Hips lift or back arches: reduce the load and check the thigh restraint.
Roller sits on the shin or presses the heel: stop and have staff reset it behind the lower calf.
Knees do not match the pivot: adjust the seat before continuing.

Safety and purpose

Safety: Do not use a painful pad position. Keep hands on handles, clear of the lever. If the machine cannot fit your leg length, use a different machine with staff help.

Purpose: Adds direct knee-bending work for the hamstrings.

Teaching reference: Cybex · Seated leg curl owner’s manual (exercise instructions). Follow the setup instructions for your specific machine.

Leg extension.

Quadriceps (front thighs)

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the side handles.

Feet & support

Place the roller on the fronts of the lower shins, above the ankles.

Alignment

Align each knee with the machine pivot. Keep hips and back on the pads.

Equipment & setup

Adjust the back pad and shin roller with gym staff. Select a light load.

Start: Sit with knees bent at the machine’s comfortable starting angle.

Move

Straighten both knees to raise the shin roller.
Stop with legs almost straight; do not snap the knees.
Lower slowly to the start.

Finish: Legs extended forward, hips still in the seat.

Breathe: Breathe out while lifting; in while lowering.

Remember: Knees match the pivot. Control the return.

Common mistakes and fixes

Hips lift: lower the load.
Roller on feet or high shins: reset the pad.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct knee-extension work.

Teaching reference: Life Fitness · Leg extension setup. Follow the setup instructions for your specific machine.

Calf raise machine.

Calves

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it. Seated machine example; follow the setup for your machine.

Hands

Hold the machine handles.

Feet & support

Place the balls of both feet on the foot block; keep heels free.

Alignment

Keep ankles above the forefeet without rolling out.

Equipment & setup

The image shows a seated calf machine. Fit the thigh pads above the knees and learn the safety catch with staff. A standing calf machine is another machine type; follow its setup instructions.

Start: Knees bent, forefeet supported, heels lowered only as far as comfortable.

Move

Press through the balls of the feet to raise the heels.
Pause without bouncing or rolling the ankles.
Lower the heels slowly. Re-engage the safety catch before exiting.

Finish: Heels raised; forefeet remain on the block. Return slowly.

Breathe: Breathe out while raising heels; in while lowering.

Remember: Lift the heels. Do not bounce.

Common mistakes and fixes

Feet slip: stop and reset foot contact.
Knees pump up and down: keep their bend steady.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides direct calf work on both lower-body days.

Teaching reference: Cybex · Seated calf. Follow the setup instructions for your specific machine.

Dead bug.

Abdominal muscles; trunk control

Work sets2

Reps8–10 per side

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Reach both hands above the shoulders.

Feet & support

Start with hips and knees bent about 90 degrees; feet off the mat.

Alignment

Keep head and trunk on the mat. Do not let the lower back arch as the limbs move.

Equipment & setup

Lie on a mat with space to extend your arms and legs.

Start: Arms upright, thighs upright, shins roughly horizontal.

Move

Reach one arm overhead while extending the opposite leg.
Stop before the back lifts or the ribs flare.
Return to the start, then change sides. Count the listed reps on each side.

Finish: One arm and the opposite leg reach away while the trunk stays still. Return before changing sides.

Breathe: Breathe out as you reach; breathe in as you return.

Remember: Opposite arm and leg. Keep the trunk still.

Common mistakes and fixes

Back arches: shorten the reach.
Neck strains: keep the head resting on the mat.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Practises keeping the trunk stable while arms and legs move.

Teaching reference: NASM · Dead bug. Follow the setup instructions for your specific machine.

After weights · 4–6/10 effort

Cardio · 35 minutes.

Indoor bike 35 min

Day 3

Upper body B.

8 exercises · 16 work sets as baseline

Week 5 onward · Follow this order. For one-sided exercises, complete the listed reps on each side.

Barbell bench press.

Chest, triceps, and front shoulders

Work sets2

Reps6–10

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it. The right panel shows the lowered bar; press back up to complete the rep.

Hands

Take a closed overhand grip a little wider than shoulders. Keep wrists above forearms.

Feet & support

Feet planted; head, upper back, and hips remain on the bench.

Alignment

Use a modest natural back arch. At the bottom, forearms are roughly vertical.

Equipment & setup

Use a flat bench inside a suitable rack with safeties correctly set. Learn with a qualified coach and competent spotter. Use a light training bar if needed.

Start: Unrack with help as needed. Hold the bar above the chest with arms almost straight.

Move

Lower the bar slowly to the lower-to-middle chest, with elbows below shoulder level.
Touch lightly if comfortable; do not bounce.
Press up to the start. After the last rep, move the bar back into both hooks with help as needed.

Finish: A full rep ends with the bar above the chest. The image’s FINISH panel shows the bottom of the lowering phase.

Breathe: Breathe in while lowering; breathe out while pressing.

Remember: Feet planted. Closed grip. No bounce.

Common mistakes and fixes

Bar toward neck: check the path with a coach.
Hips lift: use less weight.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides the approved barbell pressing movement on Day 3.

Teaching reference: NASM · Barbell bench press. Follow the setup instructions for your specific machine.

Reverse-grip narrow lat pulldown.

Lats and biceps

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Use an underhand grip, palms toward you, with hands just inside shoulder width.

Feet & support

Feet flat; thighs held by the pad.

Alignment

Keep wrists straight and the same small backward lean.

Equipment & setup

Attach a straight bar to the high pulley. Set the seat and thigh pad. Use a narrow grip that does not bend the wrists painfully.

Start: Arms overhead, elbows almost straight, chest comfortably tall.

Move

Pull toward the upper chest with elbows close to your sides.
Stop without throwing your shoulders back.
Return overhead under control.

Finish: Bar near upper chest, elbows beside ribs. Return to the start.

Breathe: Breathe out while pulling; in while returning.

Remember: Palms toward you. Elbows close.

Common mistakes and fixes

Curling wrists: lower the load and keep them straight.
Leaning back farther: keep the torso still.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides the approved underhand pulling movement on Day 3.

Teaching reference: NASM · Lat pulldown muscles, grip, and form. Follow the setup instructions for your specific machine.

Machine shoulder press.

Shoulder deltoids and triceps

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it. The image shows an overhand grip on a plate-loaded machine. Keep the same grip throughout the press.

Hands

Use a comfortable closed grip, palms inward if available.

Feet & support

Feet flat; hips and back supported.

Alignment

Elbows below wrists and slightly forward; ribs stay down.

Equipment & setup

Adjust the seat so handles begin around shoulder height. Check the machine’s starting range with staff.

Start: Elbows bent, handles at a comfortable shoulder-level position.

Move

Press the handles upward along the machine path.
Stop with elbows almost straight.
Lower slowly without lifting the ribs or arching farther.

Finish: Hands overhead, torso supported. Return to the same start.

Breathe: Breathe out while pressing; in while lowering.

Remember: Press up. Keep back supported.

Common mistakes and fixes

Large back arch: lighten the load.
Painful bottom position: stop and check the seat and range.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds overhead pressing to the approved upper-body plan.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

One-arm dumbbell row.

Lats, upper back, rear shoulders, and biceps

Work sets2

Reps10–12 per side

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

One palm supports you on a firm bench; the other hand holds one dumbbell with a closed grip.

Feet & support

Same-side knee as the support hand rests on the bench. Opposite foot stays flat on the floor.

Alignment

Keep hips square, back steady, and neck in line with the trunk.

Equipment & setup

Use a stable flat bench and a light dumbbell. Leave a clear area around the floor foot.

Start: Working arm hangs below the shoulder, elbow almost straight.

Move

Pull the dumbbell toward your hip or lower ribs, elbow close to your side.
Stop when the elbow reaches the trunk; do not twist.
Lower slowly, then complete the listed reps on the other side.

Finish: Dumbbell near lower ribs, elbow by the trunk. Return to a hanging arm.

Breathe: Breathe out on the pull; in on the return.

Remember: Elbow toward hip. Keep hips square.

Common mistakes and fixes

Torso twists: use a lighter weight.
Shoulder shrugs: stop the pull earlier.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides one-sided horizontal pulling.

Teaching reference: ACE · Single-arm dumbbell row. Follow the setup instructions for your specific machine.

Reverse pec deck.

Rear shoulders and upper back

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the handles with palms inward if available; elbows stay softly bent.

Feet & support

Feet flat, chest resting on the pad.

Alignment

Hands around shoulder height; head remains in line with the trunk.

Equipment & setup

Set the machine for reverse fly. Face the chest pad and adjust the seat and start position.

Start: Arms reaching forward, chest supported.

Move

Sweep the arms out to the sides with the same slight elbow bend.
Stop when upper arms are about in line with the torso.
Return forward slowly without lifting the chest.

Finish: Arms spread to the sides; chest stays on the pad.

Breathe: Breathe out as arms open; in as they return.

Remember: Wide arc. Keep chest supported.

Common mistakes and fixes

Bending elbows into a row: keep the bend small and steady.
Torso rocks: lower the load.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct rear-shoulder work.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

Lateral raise.

Shoulder deltoids

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold light dumbbells, wrists straight. Do not turn thumbs down.

Feet & support

Stand with feet hip width and knees soft.

Alignment

Keep ribs above hips. Arms move to the sides, slightly forward.

Equipment & setup

Use two light dumbbells and clear space around you.

Start: Arms beside thighs; elbows slightly bent.

Move

Raise the arms out to the sides and slightly forward.
Stop at shoulder height or a lower comfortable point.
Lower slowly without a body swing.

Finish: Arms no higher than shoulders. Return to the sides.

Breathe: Breathe out on the raise; in on the way down.

Remember: Soft elbows. No swing.

Common mistakes and fixes

Leaning or bouncing: use lighter weights.
Shrugging hard: reduce the height and load.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds shoulder-raising work on both upper-body days.

Teaching reference: ACE · Lateral raise. Follow the setup instructions for your specific machine.

Biceps curl.

Biceps; other elbow flexors assist

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold dumbbells with palms facing forward and thumbs wrapped.

Feet & support

Feet hip width, knees soft.

Alignment

Upper arms stay beside the ribs; wrists stay straight.

Equipment & setup

Choose light dumbbells that you can lift without leaning.

Start: Arms by your sides, elbows almost straight.

Move

Bend the elbows to lift the dumbbells toward the shoulders.
Keep shoulders and upper arms still.
Lower slowly until elbows are almost straight.

Finish: Elbows bent, weights near shoulders. Return to your sides.

Breathe: Breathe out while lifting; in while lowering.

Remember: No swing. Keep wrists straight.

Common mistakes and fixes

Leaning backward: use less weight.
Elbows moving forward: stop the curl earlier.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct biceps work.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

Triceps pushdown.

Triceps

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Use an overhand, thumb-around grip on a short bar.

Feet & support

Feet hip width, knees soft.

Alignment

Keep upper arms beside the ribs and wrists straight.

Equipment & setup

Use a high cable pulley with a secure bar attachment. Select a light weight.

Start: Elbows bent about 90 degrees; bar near the upper abdomen.

Move

Straighten the elbows to push the bar toward your thighs.
Keep upper arms still. Do not force the elbows to lock.
Let the bar rise slowly to the same starting point.

Finish: Arms almost straight, bar near thighs. Return under control.

Breathe: Breathe out on the push; in on the return.

Remember: Move the forearms. Keep elbows beside you.

Common mistakes and fixes

Whole body pushes down: reduce weight.
Elbows travel forward: shorten the return.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct triceps work.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

After weights · 4–6/10 effort

Cardio · 40 minutes.

Treadmill walking 40 min

Day 4

Lower body B.

6 exercises · 12 work sets as baseline

Week 5 onward · Follow this order. For one-sided exercises, complete the listed reps on each side.

Hip thrust machine.

Glutes; hamstrings assist

Work sets2

Reps8–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the machine handles. Keep hands clear of the moving lever.

Feet & support

Both feet flat on the platform, about shoulder width.

Alignment

Upper back stays supported. At the top, shins are near vertical and ribs stay down.

Equipment & setup

Ask staff to fit the padded belt or hip pad across the hips, not the abdomen. Learn the safety release and follow this machine’s instructions.

Start: Hips lowered comfortably, knees bent, upper back against the support.

Move

Push through both whole feet to raise the hips.
Stop when shoulders, hips, and knees form roughly one line. Do not arch beyond it.
Lower the hips under control. Secure the machine before releasing the belt.

Finish: Hips raised, upper back and feet supported. Return slowly.

Breathe: Breathe out while raising hips; in while lowering.

Remember: Raise the hips. Do not arch the back.

Common mistakes and fixes

Ribs lift: stop the thrust earlier.
Feet slide or heels lift: reset the foot position.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides the approved hip-extension movement on Day 4.

Teaching reference: Hammer Strength · Glute Drive. Follow the setup instructions for your specific machine.

Leg press.

Thighs (quadriceps) and glutes; inner thighs assist

Work sets2

Reps10–12

Rest90–150 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the side handles. Wrap fingers and thumbs around them; keep wrists comfortable.

Feet & support

Place both feet fully on the middle of the plate, about hip to shoulder width apart. Turn toes out slightly if comfortable.

Alignment

Knees follow the direction of your toes. Keep pelvis, back, and head comfortably supported.

Equipment & setup

Start: Sit against the back pad. Keep the whole sole of each shoe on the plate. Begin with knees bent roughly to a right angle, or less deeply if needed to keep your pelvis still.

Move

Brace your trunk gently, as if preparing for a light push. Keep shoulders relaxed.
Push through both whole feet. Let the knees straighten in line with the toes.
Stop just before the knees lock. Keep a small, comfortable bend rather than snapping them straight.
Bend the knees slowly to bring the plate back. Stop before your heels lift or your pelvis rolls forward.

Breathe: Breathe out while pressing. Breathe in while returning. Do not hold your breath for the whole rep.

Remember: Whole feet down. Knees follow toes. Pelvis stays on the pad.

Common mistakes and fixes

Knees fall inward: lower the weight and guide knees in line with toes.
Heels lift or lower back rounds at the bottom: reduce the depth and check the seat setting.
Knees snap straight or the stack slams: shorten the end range slightly and slow the rep.

Safety and purpose

Safety: Keep hands clear of rails and moving parts. Set the safety stop before starting. Use a range that lets you keep support and control; do not chase depth through pain.

Purpose: Trains large leg and hip muscles with less balance demand than a free-standing squat. Back support can make learning easier, but does not remove spinal loading or guarantee back safety.

Teaching reference: ACE · Seated leg press. Follow the setup instructions for your specific machine.

Seated or lying leg curl.

Hamstrings (back of the thighs); calf muscles assist

Work sets2

Reps10–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold both fixed handles with a closed grip. Do not pull yourself out of the seat.

Feet & support

Keep feet about hip width apart. The moving roller contacts the backs of the lower legs just above the heels—not the front of the shins.

Alignment

Align the knee joint with the machine's pivot. Keep thighs under the restraint and pelvis against the seat.

Equipment & setup

Start: Sit back, hold the handles, and begin with legs extended forward but knees not forced straight. Keep the thigh pad snug and the lower roller behind the distal calves, above the heels.

Move

Keep hips and thighs still against their supports.
Bend the knees to move heels down and back under the seat, turning the machine's lever.
Stop near a right-angle knee bend, or earlier if needed for comfort and control.
Let the lower legs come forward slowly. Keep a small knee bend at the start; do not let the stack slam.

Breathe: Breathe out as heels move down and back. Breathe in as the legs return forward.

Remember: Thighs stay still. Bend at the knees. Control the return.

Common mistakes and fixes

Hips lift or back arches: reduce the load and check the thigh restraint.
Roller sits on the shin or presses the heel: stop and have staff reset it behind the lower calf.
Knees do not match the pivot: adjust the seat before continuing.

Safety and purpose

Safety: Do not use a painful pad position. Keep hands on handles, clear of the lever. If the machine cannot fit your leg length, use a different machine with staff help.

Purpose: Adds direct knee-bending work for the hamstrings.

Teaching reference: Cybex · Seated leg curl owner’s manual (exercise instructions). Follow the setup instructions for your specific machine.

Leg extension.

Quadriceps (front thighs)

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold the side handles.

Feet & support

Place the roller on the fronts of the lower shins, above the ankles.

Alignment

Align each knee with the machine pivot. Keep hips and back on the pads.

Equipment & setup

Adjust the back pad and shin roller with gym staff. Select a light load.

Start: Sit with knees bent at the machine’s comfortable starting angle.

Move

Straighten both knees to raise the shin roller.
Stop with legs almost straight; do not snap the knees.
Lower slowly to the start.

Finish: Legs extended forward, hips still in the seat.

Breathe: Breathe out while lifting; in while lowering.

Remember: Knees match the pivot. Control the return.

Common mistakes and fixes

Hips lift: lower the load.
Roller on feet or high shins: reset the pad.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Adds direct knee-extension work.

Teaching reference: Life Fitness · Leg extension setup. Follow the setup instructions for your specific machine.

Calf raise machine.

Calves

Work sets2

Reps12–15

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it. Seated machine example; follow the setup for your machine.

Hands

Hold the machine handles.

Feet & support

Place the balls of both feet on the foot block; keep heels free.

Alignment

Keep ankles above the forefeet without rolling out.

Equipment & setup

The image shows a seated calf machine. Fit the thigh pads above the knees and learn the safety catch with staff. A standing calf machine is another machine type; follow its setup instructions.

Start: Knees bent, forefeet supported, heels lowered only as far as comfortable.

Move

Press through the balls of the feet to raise the heels.
Pause without bouncing or rolling the ankles.
Lower the heels slowly. Re-engage the safety catch before exiting.

Finish: Heels raised; forefeet remain on the block. Return slowly.

Breathe: Breathe out while raising heels; in while lowering.

Remember: Lift the heels. Do not bounce.

Common mistakes and fixes

Feet slip: stop and reset foot contact.
Knees pump up and down: keep their bend steady.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Provides direct calf work on both lower-body days.

Teaching reference: Cybex · Seated calf. Follow the setup instructions for your specific machine.

Pallof press.

Abdominal muscles; resistance to trunk rotation

Work sets2

Reps10 per side

Rest60–90 sec

Start effort2–3 RIR

Select the image to enlarge it.

Hands

Hold one cable handle with both hands in front of the chest.

Feet & support

Stand sideways to the cable stack, feet about shoulder width, knees soft.

Alignment

Keep shoulders and hips facing forward as the cable pulls from the side.

Equipment & setup

Set the pulley at chest height. Select a light load and step out enough to keep tension.

Start: Hands at the middle of the chest, elbows bent.

Move

Press both hands straight forward, away from your chest.
Keep the trunk facing forward; do not turn toward the stack.
Bring hands back slowly. Complete 10 reps with the cable on each side.

Finish: Arms extended in front, trunk still. Return to chest level.

Breathe: Breathe out on the press and in on the return.

Remember: Press forward. Resist the side pull.

Common mistakes and fixes

Trunk turns: reduce the load.
Leaning away: stand upright and shorten the reach.

Safety and purpose

Safety: Use a light load while learning. Stop for sharp, radiating, or otherwise concerning pain. Ask gym staff to check the setup for your machine.

Purpose: Practises keeping the trunk steady against a sideways pull.

Teaching reference: NASM exercise library. Follow the setup instructions for your specific machine.

After weights · 4–6/10 effort

Cardio · 35 minutes.

Incline treadmill / hill climb 15 min
Indoor bike 20 min

Your progression

Progress at your pace.

Period	Strength sets	Weekly cardio
Weeks 1–2	1 per exercise	90 minutes
Weeks 3–4	2 per exercise	113–130 minutes
Week 5 onward	2 per exercise; increase selectively	153 minutes

Progress weights gradually while preserving good technique. Keep approximately 2–3 reps in reserve. Only increase workload when recovery is comfortable. Adjust workload if soreness or fatigue compromises recovery.

Weeks 1–4 specify weekly cardio totals only. Keep all five activities in the week; the early-phase minute split was not supplied. The exact activity times for Week 5 onward total 153 minutes. Extra sets after Week 5 remain selective; the cards show the two-set baseline.

Your seven-day cycle.

Day	Strength	Cardio after weights · Week 5 onward
1	Upper body A	Elliptical 35 min + stair climber 8 min
2	Lower body A	Indoor bike 35 min
3	Upper body B	Treadmill walking 40 min
4	Lower body B	Incline treadmill / hill climb 15 min + indoor bike 20 min
5–7	Recovery	Rest, gentle walking, mobility, and prescribed physiotherapy as appropriate

Keep the four training days together, followed by three recovery days. Start on the weekday that fits your schedule.

Care for your recovery.

Stop for sharp, radiating, or otherwise concerning pain. Do not force the next rep.

When form changes.

End the set if you must swing, lose support, or change position to finish. Reduce the load or range for controlled practice. Ask a qualified coach if setup or technique is unclear.

Adjust workload when soreness or fatigue compromises recovery. Continue prescribed physiotherapy exercises as directed.

When discomfort persists.

Seek advice from your physiotherapist or clinician for pain that persists, returns, or limits normal activity.

Bench press: learn the setup with a qualified coach. Use a competent spotter and correctly set rack safeties. A lighter training bar may be needed.

Your plan, explained.

The program: exercise choices, sequence, sets, rep ranges, four consecutive days, cardio allocation, and progression are your supplied and approved plan.

The teaching notes: hand and foot positions, breathing, equipment setup, and common mistakes are coaching guidance informed by the sources below and the links in each card. They are not a claim that one exercise or technique prevents injury. Follow your machine's instructions for its adjustments.

Keep this plan as the baseline. Change exercises or progression only when you request a change.

Teaching sources.

ACE exercise library — movement teaching and equipment guidance.
NASM: barbell bench press and lat-pulldown technique.
Life Fitness: equipment manuals — use the instructions for your model.
Mayo Clinic: technique, breathing, and pain guidance.
Currier et al. (2023) — resistance-training prescription, systematic review and network meta-analysis. This supports general training principles; it does not validate this exact four-day schedule.

Original generated images are teaching aids, not photographs of a real session.