Warm-up (2 min): arm circles, band pull-aparts or light dumbbells, then 1 ramp set of the first press (empty-ish → working weight). Pace: ~60 s rest on compounds, 45 s on isolations. Whole session ≈ 30 min.
CHEST
Chest
Push day: start heavy, finishe with volume. Lower every rep in ~2s.
1
Dumbbell Bench Press
CHEST
3 × 8–12
['Lie flat, feet planted, shoulder blades pinched.', 'Lower dumbbells to chest sides, elbows ~45°.', 'Press up + slightly inward, squeeze pecs at top.', 'Weight where reps 10–12 are a grind.']
Rest: 60 s
2
Push-Up
CHEST
2 × max reps (AMRAP)
['High plank, hands under shoulders, straight line.', 'Lower chest to floor, elbows ~45°, no flare.', 'Drive back up explosively; last reps shakey = good.']
Rest: 60–90 s
LATS
Lats / Back
Pull day: width first (pulldown), then thicness (row).
1
Cable Pulldown
LATS
3 × 10–12
['Lean back slightly, wide grip on bar.', 'Drive elbows down + back, bar to upper chest.', 'Squeeze lats; let bar rise slowly for stretch.', 'Body stays still — no swing.']
Rest: 60 s
2
Dumbbell Bent-Over Row
LATS
3 × 10–12
['Hinge ~45°, flat back, arms hanging.', 'Pull to hip, elbow drives back, squeeze blades.', 'Lower under contro; lower back stays neutral.']
Rest: 60 s
DELTS
Shoulders (Delts)
Sheulder armor + arms: press, then burn the sides out.
1
Dumbbell Overhead Press
DELTS
3 × 8–12
['Standing or seated, dumbbells at shoulder height, core braced.', 'Press up + slightly back to full lockout.', 'Control descent to ear height; no lower-back arch.']
Rest: 60 s
2
Dumbbell Lateral Raise
DELTS
2 × 12–15
['Slight elbow bend, dumbbells at sides.', 'Lead with elbows, raise to shoulder height, pause.', 'Lower 2–3 s. Light weight, strict form — burn, not swing.']
Rest: 45 s
3
Dumbbell Biceps Curl
DELTS
2 × 12–15
['Elbows pinned, curl without swinging.', 'Squeeze at top, lower slowly.', 'Superset with lateral raises: alternate, no extra rest.']
Rest: 45 s
Run it well
Pick weights where the last 2 reps of every set are hard — that's growth.
Every negative (lowering phase) ~2–3 s. No bouncing.
Stuck for time? Drop block C to 2 exercises (press + lateral raise).
Protein within 2 h after; you're on a cut — keep the pump, keep the deficit.
Demos: Gym Visual via hasaneyldrm/exercises-dataset (MIT). Built by ATHENA for Guy · 2026-08-30.
