Fitness Routine

🏋️ Fitness Routine Tracker

Chest Day

Push Ups

Full body flat, lower down chest to floor, push through palms. Great warm-up for chest.
Bench Press

Lower (All nuts down), Upper (2 number 2 number bolt). On chest touch, legs inside, fingers up.
Bench Press (2)

Lower (All nuts down), Upper (2 number 2 number bolt). On chest touch, legs inside, fingers up.
Pec Deck

Chest front, full hand stretch, bring handles to meet in front of chest.
Tricep Extension

Stand upright, push cable bar down fully. Keep elbows tight and control each rep.
Overhead Cable Triceps Extension

Check equal hand grip, spread up at top, be straight and steady. Great for long-head of triceps.
Dips

Lean slightly forward to target chest or stay upright for triceps. Go down slowly and push back up.
Forearm Wrist Curl (F)

Stand at preacher bench, arms rested. Use EZ-bar or dumbbells, lift slowly, control the drop.

Lat Pull Down (Start with Slow 4 Warmup)

Pull bar down to chest, elbows pointed downward. Focus on engaging your back muscles.
Seated Low Row

Sit upright, pull the cable handle toward your belly. Squeeze shoulder blades at full contraction.
Dumbbell Curl

Hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position.
Barbell Curl

Grip bar shoulder-width, curl it up without swinging. Keep elbows locked to sides.
Forearm Wrist Curl (F)

Stand at preacher bench, arms rested. Use EZ-bar or dumbbells, lift slowly, control the drop.
Hammer Curl

Hold dumbbells vertically, curl up while keeping wrist in neutral position. Focus on brachialis.

Squats

Keep your feet shoulder-width apart, lower down by bending knees, and push back up through your heels.
Leg Press (70 KG)

Place your feet flat on the platform and press the weight upward while keeping control throughout the movement.
Leg Extension Red line 3rd set end with one legs (2-1-0)

Sit on the leg extension machine and straighten your legs slowly. Focus on squeezing the quads.
Hamstring Curl

Curl your legs toward your glutes on the machine while keeping your hips down. Pause and slowly release.
Calf Raise (50+50 KG)

Raise your heels by pushing through the balls of your feet. Hold briefly at the top and lower slowly.
Dumbbell Shoulder Press (10 KG) or Bench Press

Press dumbbells straight overhead from shoulder level. Keep core tight and avoid arching.
Dumbbell Lateral Raise

Raise arms sideways to shoulder level with a slight bend. Focus on controlled motion.
Cable Front Raise

Use a single handle from bottom pulley. Raise arm straight in front to shoulder level.
Face Pull (Cable)

Pull rope handles toward face, elbows out. Great for rear delts and posture.
Shrugs

Hold dumbbells and raise shoulders upward. Pause at top and lower slowly. Do not roll.