Full Body Strength Builder

Upper push slot chosen from the retrieved pool so the next session can rotate emphasis without losing simplicity. Retrieved option uses kettlebells.

• Lower with control and leave one or two clean reps in reserve.
• Lie on the floor with two kettlebells next to your shoulders.

Swap option

Same slot, different setup.

Barbell Bench Press - Medium Grip

barbell · strength

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Sets

3

Reps

8

Rest

90s

Load

start with 30 kg bar only or a light working weight that leaves 2 clean reps in reserve

Use this if the bench area is busy or you want the lower-friction setup.

Horizontal pull selected from retrieved candidates to keep the upper-body work balanced and realistic. Retrieved option uses cable.

• Drive the elbows back without shrugging and pause briefly in the squeeze.
• For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Swap option

Same slot, different setup.

Dumbbell Incline Row

dumbbell · strength

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Sets

4

Reps

8

Rest

75s

Load

use the same effort target as the cable row; smooth 8s without shrugging

Use this if the first row setup is tied up.

Vertical pull chosen from the wider candidate pool so the session can change feel without becoming random. Retrieved option uses cable.

• Keep the path smooth and stop before the rep speed falls off hard.
• Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Swap option

Same slot, different setup.

Full Range-Of-Motion Lat Pulldown

cable · strength

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Sets

3

Reps

10

Rest

75s

Load

same effort target as the first pulldown option; keep all reps clean

Use this if the first pull station is crowded.

Trunk slot chosen from the retrieved pool with a bias toward easy setup and clear logging. Retrieved option uses machine.

• Keep the movement blunt and controlled so the trunk work supports the session instead of hijacking it.
• Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

Swap option

Same slot, different setup.

Cable Crunch

cable · strength

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Sets

3

Reps

10

Rest

45s

Load

light to moderate cable load; 10 slow controlled reps

Use this if the floor or cable setup is awkward.

Conditioning finish selected from simple machine options so the day ends with a low-friction close. Retrieved option uses machine.

• Treat it as a steady finish, not a test.
• To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.

Swap option

Same slot, different setup.

Walking, Treadmill

machine · cardio

Swap

Sets

1

Time

10 minutes

Rest

0s

Load

easy incline walk

Use this if the first cardio station is unavailable.