Monday – Push

Tuesday – Rest
Wednesday – Pull
Thursday – Rest
Friday – Legs
Saturday+Sunday – Rest

All exercises are 6-12 rep range for 3 sets, unless stated.
Failure – On your last set of the exercise, you should fail the final rep (anywhere 6-12). Think if
someone were to give you 1m for completing the rep, could you do it? Answer should be no.
DB = Dumbbell
Good content creators to watch – Jeff Nippard, JPG Coaching
Push Day – Chest, Shoulders, Triceps
Chest:

Bench Press – Make sure the bar touches your chest, and that your elbows ARE NOT in line with your shoulders, they should be a little lower down
([Link] You are likely going to want to start with the smith machine as this is almost weightless,
compared to a barbell weighing 20kg on it’s own.

Chest Flies (Cable or Machine, not DB) - Elbows slightly bent, shoulder blades not pushed out, but retracted or neutral (if they flare out when you
push the weight, it works the chest less). Bring your arms back until you feel your chest stretched fully, then do the rep and squeeze your chest
almost together, should feel it a bit in the centre. FAILURE

Incline DB Press – Same form as Bench Press, but having the bench at an incline gives more of a focus on your upper chest. To make sure you get
proper depth, pretend there is a bar there and you will know when it “touches” your chest and you can push the weight. FAILURE

Shoulders:

DB Shoulder Press – Similar form to bench press and incline DB press with the movement and elbow positioning. Important to note, bench should
be set to be 1 incline LOWER than directly upright, to prevent possible injury. FAILURE

Rear Delt Flies - [Link] This vid explains it better than I could type it. Essentially
the opposite of Chest Flies. FAILURE

Upright Rows (Straight bar on cable) - Grab bar at slightly narrower than shoulder width, pull the bar upwards with your elbows always above your
wrists, you will stop at any point when your hands are almost at your collar bones. [Link] FAILURE

Lateral Raises – VERY light exercise in terms of what you can lift. Hold the DBs with your palms facing into your hips, and slightly in front of you (the
back of the DB should just touch your hip), elbows slightly bent, raise your hands outwards (so your hands would be slightly in front of you, but
elbow is directly outward) and you stop once your hands get higher than your shoulders, tilting the weight slightly downwards so your pinky is a little
higher than your thumb. FAILURE
Triceps:

Overhead DB Extension – To set up, rest the weight on your shoulder. Have your hands together with your index fingers and thumbs forming a
diamond around the handle so the weight rests on that. Lift the weight above your head fully and slightly back, tilting your head forward a little bit.
You will slowly bend your elbows with the weight behind your head, trying to keep your elbows forward-ish, and keep going until your forearm
touches your bicep, or your thumb would touch the top of your neck, then push the weight up, fully extending and straightening your elbow.

Rope Pulldown (Cables) - Grab the rope with both hands, tuck your elbows into your side and they do not move from there, only straighten/bend.
Start with your hands together when your elbows are bent, and as you pull them down you slowly widen them apart and almost push your thumb
down in order to fully squeeze your triceps. FAILURE

Pull Day – Back/Biceps

Kneeling 1 Arm pulldown (or seated against a bench) - [Link]

Rope Pullovers - Very good way to get a big stretch on your lats, easy exercise to do.

Rows (Can be cables or a machine) - Make sure you pull the weight so your elbows are tucking in by your side and they are pulled slightly behind you
during the rep, and that you fully extend forward to stretch your back, do not swing or lean back when pulling the weight.

Lat Pulldown - [Link] FAILURE

Single Arm Preacher Curl Machine - Make sure you do not swing backwards with the weight, control the rep both ways, make sure you squeeze at
the top and you *almost* fully extend your arm at the bottom. If you need to, you can lean your body to the side you are working to get more
comfortable. FAILURE

Hammer Curls – Arms by your side with elbows locked into place. Bend your arms so they are just over 90 degrees and squeeze your biceps at the
top. Do not swing back, except maybe to squeeze 1 or 2 more reps at the end of the final set.

Seated Incline DB Curl - Exactly this, but pull the weights slightly outward as you lift them up, not in a
straight line in front of you as shown, make sure your elbow is not moving too much, only bending. FAILURE

Legs
Barbell Squat – Feet shoulder-width apart. Squat under the bar on the rack (it should be in line with your upper arm, not shoulder), use both feet to
unrack it and you should not need to go onto your toes. Take a step back with the bar on your shoulders, it should be resting on your traps, don’t be
scared to use a barbell pad. Set up your feet so they are pointing outwards slightly. As you Squat down, make sure not to lean forward too much, and
not have your knees go inward, they should be slightly outward above your feet. Your glutes should end up below your knee at the bottom of the rep
(if you cannot do this, then head to the smith machine, keep the same form), and once you hit the bottom you will power straight back up, going up
should be faster than coming down a little bit.
Goblet Squat – Place a 20kg plate on the floor. Grab a 10kg (just a guess on the weight you will use) DB and place that in front of it. Place your heels
on the plate, and squat down with your knees going forward above your feet. Do a few reps without the weight. Then once you are ready, pick up the
weight and hold it upwards, almost against your chest, hold it like you are making a heart over one of the weighted sides. You should be able to have
your glutes touch your heels at the bottom of the rep, or close to it. FAILURE

RDLs - [Link] (1:36)

Leg Curl – Very easy to do on the machine, can’t really mess it up. Just make sure you bend your knee past a 90 degree angle. Can be a seated or laid
down machine.

Leg Extension – Also very easy. Make sure the machine is set to it’s max setting for your knee, you should struggle to fit in there as it will bend your
leg so much, and you just extend your leg fully with a squeeze at the top. FAILURE