4-Week Bigger Chest Specialization Program: Progression Cycle 6

Ready-to-use training plan

4-Week ProgramRecommended for MenGym65-85 minutes

A four-week chest specialization block balancing heavy pressing, controlled volume, back work and recovery.

How to use this plan

Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.

Day 1

Monday

Chest Strength

Workout muscle map

Chest Strength muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

BackChestShoulders FrontTricepsBack LowerBack UpperCore LowerShouldersShoulders Back

One-Arm Push-Up

4 sets6-10 reps90 sec rest

The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.

Muscle focus

Chest Middle100%

Chest Lower75%

Chest Upper75%

Triceps Long Head75%

Triceps Medial Head75%

ChestTricepsCore LowerShouldersShoulders Front

Step-by-step cues

Begin in a high plank position with your feet slightly wider than shoulder-width apart for better stability.
Place one hand directly under your shoulder while extending the other arm out to the side or behind your back.
Engage your core and glutes to maintain a straight line from head to heels.
Lower your body by bending the elbow of the supporting arm until your chest is just above the ground.
Pause briefly at the bottom, then push through your palm to return to the starting position.
Repeat for the desired number of repetitions before switching arms.

Technical tips

Ensure your core is tight throughout the movement to prevent hip sagging.
Keep your supporting elbow close to your body as you lower down for better control.
Start with elevated surfaces or knee variations if full single arm push-ups are too challenging initially.
Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
Breath in as you lower down and exhale as you push up to maintain proper breathing rhythm.

Watch exercise video

Scapula Push-Up

4 sets6-10 reps90 sec rest

The Scapula Push Up is an exercise that targets the muscles around the scapula, primarily focusing on the serratus anterior. It enhances shoulder stability and mobility, crucial for athletes and individuals looking to improve their upper body strength and posture.

Muscle focus

Chest Big Swing100%

Back Trapezius Middle30%

Back Trapezius Lower10%

Back Trapezius Upper10%

BackChestBack LowerBack Upper

Step-by-step cues

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Keep your arms straight and engage your core to maintain stability.
Without bending your elbows, retract your shoulder blades by squeezing them together, allowing your chest to lower slightly.
Protract your shoulder blades by pushing them apart, rounding your upper back and returning to the starting position.
Repeat the movement for the desired number of repetitions, maintaining control throughout.

Technical tips

Focus on the movement of the shoulder blades rather than bending the elbows.
Keep your core engaged to prevent sagging of the hips or arching of the back.
Perform the exercise slowly to ensure full range of motion and better muscle activation.
Maintain a neutral neck position by looking slightly ahead rather than down at your hands.
Incorporate this exercise into your warm-up routine to activate the serratus anterior before upper body workouts.

Watch exercise video

Katana Triceps Extension

3 sets10-15 reps60 sec rest

The Katana Triceps Extension is an isolation exercise targeting the triceps brachii, particularly focusing on the long head. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the triceps.

Muscle focus

Katana Triceps Extension affected muscles

Triceps Long Head100%

Triceps Medial Head90%

Triceps Lateral Head90%

Triceps

Step-by-step cues

Attach a rope handle to the high pulley of a cable machine.
Stand facing away from the machine, holding the rope with both hands above your head, elbows bent and close to your ears.
Step forward slightly to create tension in the cable.
Extend your arms fully by straightening your elbows, keeping your upper arms stationary.
Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
Slowly return to the starting position by bending your elbows.
Repeat for the desired number of repetitions.

Technical tips

Keep your core engaged to maintain balance and prevent arching of the lower back.
Focus on moving only your forearms; keep your upper arms stationary throughout the exercise.
Use a controlled motion to avoid using momentum, which reduces effectiveness.
Ensure that your elbows remain close to your head during the entire movement.
Start with a lighter weight to perfect your form before increasing resistance.
Exhale as you extend your arms and inhale as you return to the starting position.

Watch exercise video

Band Bench Chest Press

3 sets10-15 reps60 sec rest

The Band Bench Chest Press is a resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.

Muscle focus

Chest Middle90%

Chest Lower65%

Triceps Lateral Head65%

Triceps Long Head60%

Triceps Medial Head60%

ChestTricepsShouldersShoulders Front

Step-by-step cues

Anchor the resistance band securely behind a bench or sturdy object at chest height.
Lie back on the bench with your feet flat on the floor, ensuring stability.
Hold the band handles or ends in each hand, positioning your hands at chest level with elbows bent.
Press the bands upward by extending your arms fully, keeping wrists straight and aligned with your forearms.
Pause briefly at the top of the movement, ensuring full contraction of the chest muscles.
Slowly return to the starting position by bending your elbows, maintaining control of the band tension.
Repeat for the desired number of repetitions.

Technical tips

Ensure that the resistance band is securely anchored to prevent slippage during the exercise.
Maintain a neutral spine and avoid arching your back excessively during the press.
Focus on controlled movements both during pressing and returning to start to maximize muscle engagement.
Adjust band tension by stepping closer or further from the anchor point to increase or decrease resistance.
Keep your core engaged throughout to stabilize your body and prevent unnecessary movement.
Exhale as you press upwards and inhale as you return to the starting position.

Watch exercise video

Cable Kneeling High To Low Fly

3 sets10-15 reps60 sec rest

Cable flyes on knees target the chest muscles, specifically the pectoralis major, while also engaging the shoulders and triceps. This exercise is performed using a cable machine with pulleys set at a high position. Kneeling provides stability and focuses the movement on the chest by minimizing leg involvement.

Muscle focus

Cable Kneeling High To Low Fly affected muscles

Chest Lower100%

Chest Middle70%

Chest Big Swing40%

Chest Upper20%

Shoulders Front20%

ChestShoulders FrontTriceps

Step-by-step cues

Position the pulleys on a cable machine at a high setting.
Attach handles to the cables and kneel down in the center of the machine.
Hold a handle in each hand with your arms extended out to the sides, palms facing forward.
Keep your back straight and core engaged throughout the exercise.
Slowly bring your hands together in front of your chest in a wide arc, maintaining a slight bend in your elbows.
Pause briefly when your hands meet, squeezing your chest muscles.
Slowly return to the starting position, controlling the movement.
Repeat for the desired number of repetitions.

Technical tips

Ensure that your knees are comfortably positioned on a mat to avoid discomfort.
Focus on squeezing your chest muscles at the peak of the movement for maximum engagement.
Maintain a slight bend in your elbows throughout to protect your joints.
Keep your movements slow and controlled to maximize muscle tension and prevent injury.
Engage your core to maintain balance and stability during the exercise.
Avoid using momentum; let your chest muscles do the work.

Watch exercise video

Weighted Dips

3 sets10-15 reps60 sec rest

Weighted dips are a compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.

Muscle focus

Triceps Medial Head100%

Triceps Lateral Head100%

Chest Lower85%

Triceps Long Head80%

Chest Middle60%

ChestTricepsShouldersShoulders BackShoulders Front

Step-by-step cues

Attach a weight plate to a dip belt and secure it around your waist.
Grasp the parallel bars firmly with your palms facing inward.
Lift yourself off the ground by straightening your arms and support your body weight.
Lean slightly forward to engage the chest muscles more effectively.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Pause briefly at the bottom of the movement.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.

Technical tips

Ensure your shoulders are retracted and down to protect shoulder joints.
Maintain a slight forward lean to target the chest muscles more effectively.
Keep your core engaged throughout the movement for stability.
Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
Control the descent to prevent strain on the shoulder joints.
Start with lighter weights to master form before progressing to heavier loads.

Watch exercise video

Day 2

Tuesday

Recovery Walk

Recovery focus

Walk for 30-45 minutes and perform gentle shoulder mobility.

Day 3

Wednesday

Back and Legs Support

Workout muscle map

Back and Legs Support muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

Back LowerCoreCore LowerCore UpperGluteusLatissimusQuadricepsShoulders BackTricepsAdductorsBackCalfsForearmsHamstring

Flag

4 sets6-10 reps90 sec rest

The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.

Muscle focus

Abs Obliques85%

Triceps Lateral Head80%

Triceps Medial Head70%

Triceps Long Head65%

Back Lats50%

CoreTricepsBack LowerLatissimusShoulders Back

Step-by-step cues

Find a sturdy vertical pole or similar structure that can support your weight.
Place your lower hand in an overhand grip at about waist height on the pole.
Position your upper hand in an underhand grip above your head on the pole.
Engage your core and pull with your upper hand while pushing with your lower hand to lift your body off the ground.
Keep your body straight and horizontal to the ground, maintaining tension throughout your core and legs.
Hold the position for as long as possible, then slowly lower yourself back to the starting position.

Technical tips

Start with basic core and shoulder strengthening exercises before attempting the Flag.
Practice holding a tucked position first to build strength and balance.
Ensure both hands are gripping firmly and actively engage your lats for stability.
Focus on keeping your body rigid and avoid bending at the hips or knees.
Breath steadily and maintain control throughout the movement to improve endurance.
Gradually increase hold time as you build strength and confidence in the position.

Watch exercise video

Barbell Reverse Lunges

4 sets6-10 reps90 sec rest

The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.

Muscle focus

Quadriceps Rectus Femoris50%

Quadriceps Vastus Lateralis50%

Quadriceps Vastus Medialis40%

Gluteus Maximus25%

Claves Gastrocnemius10%

GluteusQuadricepsCalfs

Step-by-step cues

Begin by standing upright with your feet hip-width apart and a barbell resting across your upper back. Grip the barbell with both hands slightly wider than shoulder-width.
Engage your core and maintain an upright torso throughout the movement.
Step backward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
Push through the heel of your left foot to return to the starting position.
Repeat the movement with your left foot stepping back to complete one full repetition.
Continue alternating legs for the desired number of repetitions.

Technical tips

Keep your chest lifted and shoulders back to maintain proper posture.
Focus on a controlled descent to prevent losing balance.
Ensure your front knee does not extend beyond your toes to protect your joints.
Use a mirror or a spotter to check form and alignment during the exercise.
Start with a lighter weight to master the technique before progressing to heavier loads.
Breathe in as you step back and exhale as you push forward to return to the starting position.

Watch exercise video

Ankle Taps

3 sets10-15 reps60 sec rest

The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.

Muscle focus

Abs Obliques100%

Abs Lower20%

Abs Upper20%

CoreCore LowerCore Upper

Step-by-step cues

Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
Engage your core muscles to stabilize your spine.
Slowly lower your legs to one side, keeping your shoulders flat on the ground.
Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
Repeat the movement on the opposite side.

Technical tips

Maintain a slow and controlled motion to maximize muscle engagement.
Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
Engage your core by pulling your belly button towards your spine.
Breathe out as you lower your legs and inhale as you return to the center position.
If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.

Watch exercise video

One-Arm Seated Row

3 sets10-15 reps60 sec rest

The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.

Muscle focus

Back Lats95%

Back Teres Major70%

Back Teres Minor65%

Back Infraspinatus50%

Back Trapezius Lower50%

LatissimusShoulders BackBackBack Lower

Step-by-step cues

Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
Engage your core and maintain a straight back throughout the movement.
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
Slowly extend your arm back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
Avoid using momentum; control both the pulling and releasing phases of the exercise.
Ensure that your wrist remains neutral throughout the movement to prevent strain.
Start with a lighter weight to master form before progressing to heavier loads.

Watch exercise video

Dumbbell Deadlift Straight Legs

3 sets10-15 reps60 sec rest

The Dumbbell Deadlift Straight Legs is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting dumbbells from the floor with minimal knee bend, emphasizing the posterior chain. This exercise enhances flexibility and strength in the lower body.

Muscle focus

Dumbbell Deadlift Straight Legs affected muscles

Gluteus Maximus80%

Erector Spinae70%

Semitendinosus65%

Semimembranosus65%

Biceps Femoris60%

Back LowerGluteusCore LowerForearmsHamstring

Step-by-step cues

Stand with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
Keep your knees slightly bent and maintain a neutral spine throughout the movement.
Hinge at the hips, lowering the dumbbells towards the floor while keeping them close to your legs.
Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
Engage your glutes and hamstrings to lift the dumbbells back to the starting position by reversing the hip hinge.
Repeat for the desired number of repetitions.

Technical tips

Focus on hinging at the hips rather than bending at the waist to protect your lower back.
Keep your core engaged throughout the exercise to maintain stability and support your spine.
Ensure that your shoulders are pulled back and down to avoid rounding your upper back.
Start with lighter weights to master form before progressing to heavier dumbbells.
Perform the movement slowly and with control to maximize muscle engagement and reduce injury risk.
Breathe out as you lift the weights and breathe in as you lower them.

Watch exercise video

Hanging Knee To Chest

3 sets10-15 reps60 sec rest

The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.

Muscle focus

Abs Lower100%

Abs Upper70%

Pectineus30%

Forearm Flexors30%

Adductor Longus25%

Core LowerCore UpperAdductorsCoreForearms

Step-by-step cues

Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
Allow your body to hang freely with arms fully extended and feet off the ground.
Engage your core and keep your back straight.
Slowly lift your knees towards your chest by flexing at the hips and knees.
Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
Lower your legs back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Technical tips

Ensure a firm grip on the bar to maintain stability throughout the exercise.
Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
Keep movements slow and controlled to maximize muscle engagement.
Avoid using momentum; this reduces the effectiveness of the exercise.
Exhale as you lift your knees and inhale as you lower them back down.
If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.

Watch exercise video

Day 4

Thursday

Chest Volume

Workout muscle map

Chest Volume muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

ChestLatissimusShouldersShoulders BackShoulders FrontTricepsBicepsCore Lower

Standing Downward Dog

4 sets6-10 reps90 sec rest

The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.

Muscle focus

Back Lats50%

Chest Lower50%

Chest Upper50%

Chest Middle50%

Back Teres Major50%

LatissimusShoulders BackChestTriceps

Step-by-step cues

Stand with your feet hip-width apart and arms at your sides.
Inhale deeply and raise your arms overhead, keeping them straight.
Exhale and hinge forward at the hips, lowering your torso until your hands reach the floor or a stable surface like a block.
Keep your legs straight but not locked, allowing a slight bend in the knees if necessary.
Press your palms firmly into the ground or surface, spreading your fingers wide.
Extend your spine and push your hips upward and back, forming an inverted 'V' shape with your body.
Hold the position for several breaths, maintaining even breathing.
To release, slowly walk your hands back towards your feet and roll up to standing.

Technical tips

Engage your core muscles to support your lower back during the movement.
Focus on lengthening your spine rather than forcing your heels to touch the ground.
If you have tight hamstrings, bend your knees slightly to maintain proper form.
Keep your head between your arms and gaze towards your feet to avoid neck strain.
Use yoga blocks under your hands if you cannot comfortably reach the floor.
Maintain even weight distribution between hands and feet to prevent overloading any single area.

Watch exercise video

Archer Push-Up

4 sets6-10 reps90 sec rest

The Archer Push Up is an advanced bodyweight exercise that targets the chest, triceps, and shoulders while also engaging the core and stabilizing muscles. It involves a wider hand placement and shifting of body weight from one side to the other, mimicking the motion of drawing a bow.

Muscle focus

Chest Middle100%

Chest Lower75%

Chest Upper75%

Triceps Long Head75%

Triceps Medial Head75%

ChestTricepsBicepsCore LowerShoulders Front

Step-by-step cues

Start in a standard push-up position with your hands placed wider than shoulder-width apart.
Extend one arm fully to the side, keeping it straight, while the other arm remains bent.
Lower your body towards the bent arm, keeping your core tight and back straight.
Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
Push through the bent arm to return to the starting position.
Shift your weight to the opposite side and repeat the movement with the other arm.

Technical tips

Ensure your hands are placed wider than shoulder-width to allow for proper weight shifting.
Keep your core engaged throughout the exercise to maintain stability and prevent sagging hips.
Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
Breathe in as you lower your body and exhale as you push back up.
If you're new to this exercise, start with a modified version by performing it on your knees or using an elevated surface for support.

Watch exercise video

Landmine Press

3 sets10-15 reps60 sec rest

The Landmine Press is a compound exercise that targets the shoulders, chest, and triceps. It involves pressing a barbell anchored at one end (landmine) in a diagonal path. This exercise is beneficial for building upper body strength and stability while engaging the core.

Muscle focus

Shoulders Front100%

Shoulders Middle70%

Chest Upper55%

Triceps Medial Head50%

Triceps Lateral Head50%

ShouldersShoulders FrontChestShoulders BackTriceps

Step-by-step cues

Position one end of a barbell into a landmine attachment or corner of a room.
Stand with feet shoulder-width apart, facing the free end of the barbell.
Grip the barbell with one hand, positioning it at shoulder height with your elbow bent.
Engage your core and keep your back straight.
Press the barbell upward and slightly forward until your arm is fully extended.
Slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Technical tips

Ensure a firm grip on the barbell to maintain control throughout the movement.
Keep your core engaged to prevent excessive arching of the lower back.
Maintain a slight bend in your knees to stabilize your stance.
Focus on pressing the barbell in a controlled manner, avoiding any jerky movements.
Breathe out as you press the barbell up and inhale as you lower it back down.
Start with lighter weights to master form before progressing to heavier loads.

Watch exercise video

Decline Chest Press

3 sets10-15 reps60 sec rest

The Decline Chest Press is a compound exercise targeting the lower portion of the pectoral muscles. It involves pressing a weight away from the body while lying on a decline bench, engaging the chest, triceps, and shoulders.

Muscle focus

Chest Lower100%

Chest Big Swing75%

Chest Middle50%

Triceps Long Head45%

Triceps Medial Head45%

ChestTricepsShoulders Front

Step-by-step cues

Set the bench to a decline angle of about 15-30 degrees.
Lie back on the bench with your feet secured under the foot pads.
Grip the barbell with hands slightly wider than shoulder-width apart.
Unrack the barbell and position it above your lower chest.
Lower the barbell slowly to your lower chest, keeping elbows at a 45-degree angle to your body.
Press the barbell back up to the starting position, fully extending your arms without locking your elbows.
Repeat for the desired number of repetitions.

Technical tips

Ensure your back remains flat against the bench throughout the exercise.
Engage your core to maintain stability and control during the movement.
Avoid flaring your elbows too wide to prevent shoulder strain.
Control the descent of the barbell to maximize muscle engagement.
Exhale as you press the barbell up and inhale as you lower it down.
Start with a lighter weight to perfect your form before increasing resistance.

Watch exercise video

Dumbbell Larsen Press

3 sets10-15 reps60 sec rest

The Dumbbell Larsen Press is a variation of the bench press that emphasizes upper body strength and stability. It is performed with dumbbells while keeping the feet off the ground, which increases core engagement and reduces leg drive, focusing more on the chest, shoulders, and triceps.

Muscle focus

Chest Middle90%

Chest Lower65%

Triceps Lateral Head65%

Triceps Long Head60%

Triceps Medial Head60%

ChestTricepsShouldersShoulders BackShoulders Front

Step-by-step cues

Lie flat on a bench with a dumbbell in each hand, palms facing forward.
Position yourself so that your head, shoulders, and glutes are in contact with the bench.
Lift your feet off the ground and extend your legs straight out or bend them at the knees to reduce leg drive.
Start with the dumbbells at chest level, elbows bent at approximately 90 degrees.
Press the dumbbells upward until your arms are fully extended above your chest.
Pause briefly at the top of the movement, ensuring control and stability.
Lower the dumbbells back to the starting position with controlled motion.
Repeat for the desired number of repetitions.

Technical tips

Maintain a tight core throughout the exercise to stabilize your body.
Focus on keeping your shoulder blades retracted to protect your shoulders.
Avoid arching your back excessively; keep it neutral to prevent strain.
Control the descent of the dumbbells to maximize muscle engagement.
Ensure that your wrists remain in a neutral position to avoid strain.
Breathe out as you press up and inhale as you lower the dumbbells.
Start with lighter weights to master form before progressing to heavier loads.

Watch exercise video

Seated Dumbbell Shoulder Press

3 sets10-15 reps60 sec rest

The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.

Muscle focus

Seated Dumbbell Shoulder Press affected muscles

Shoulders Middle100%

Shoulders Front85%

Shoulders Rear15%

ShouldersShoulders FrontShoulders Back

Step-by-step cues

Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
Engage your core to stabilize your torso and keep your back pressed against the bench.
Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
Repeat for the desired number of repetitions.

Technical tips

Choose a weight that allows you to maintain proper form throughout the set.
Keep your movements controlled and avoid using momentum to lift the weights.
Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
Breathing is crucial: exhale as you press up and inhale as you lower the weights.

Watch exercise video

Day 5

Friday

Rest

Recovery focus

Keep activity easy and aim for a consistent sleep schedule.

Day 6

Saturday

Upper Accessory

Workout muscle map

Upper Accessory muscle focus

Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.

BackChestShouldersShoulders BackShoulders FrontTricepsBack UpperCore LowerForearms

Band Warm-Up Dynamic Shoulder Stretch

4 sets6-10 reps90 sec rest

The Band Warm-Up Dynamic Shoulder Stretch is designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.

Muscle focus

Band Warm-Up Dynamic Shoulder Stretch affected muscles

Shoulders Front50%

Chest Lower35%

Chest Upper35%

Chest Middle35%

ChestShoulders Front

Step-by-step cues

Stand with feet shoulder-width apart, holding a resistance band with both hands in front of you.
Extend your arms straight out in front of you at shoulder height, keeping a slight tension on the band.
Slowly raise your arms overhead while maintaining tension in the band, ensuring your elbows remain slightly bent.
Once your arms are fully extended overhead, gently pull the band apart to increase the stretch across your shoulders.
Hold the stretch for a moment, then slowly return to the starting position by bringing your arms back down in front of you.
Repeat the movement for 10-15 repetitions, focusing on controlled motion and consistent tension.

Technical tips

Keep your core engaged throughout the exercise to maintain stability and prevent lower back strain.
Focus on smooth, controlled movements rather than speed to maximize the effectiveness of the stretch.
Ensure that the resistance band is of appropriate tension; it should provide a challenge but not cause discomfort.
Breathe steadily throughout the exercise, inhaling as you raise your arms and exhaling as you lower them.
If you feel any pain or discomfort in your shoulders, reduce the range of motion or use a lighter resistance band.

Watch exercise video

Lying Cable Face Pull

4 sets6-10 reps90 sec rest

The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.

Muscle focus

Shoulders Rear90%

Back Trapezius Middle35%

Back Infraspinatus25%

Back Trapezius Upper25%

BackShoulders BackBack Upper

Step-by-step cues

Set the cable pulley to a low position and attach a rope handle.
Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
Grip the ends of the rope with an overhand grip, palms facing down.
Start with your arms extended in front of you, keeping a slight bend in your elbows.
Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
Slowly extend your arms back to the starting position, maintaining control of the weight.
Repeat for the desired number of repetitions.

Technical tips

Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
Keep your core engaged to maintain stability throughout the movement.
Avoid using momentum; perform each repetition in a controlled manner for optimal results.
Ensure that your wrists remain neutral and do not bend excessively during the exercise.
Breath out as you pull the rope towards your face and inhale as you return to the starting position.

Watch exercise video

Band Triceps Pushdown

3 sets10-15 reps60 sec rest

The Band Triceps Pushdown is an isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.

Muscle focus

Triceps Medial Head100%

Triceps Lateral Head100%

Triceps Long Head85%

Triceps

Step-by-step cues

Attach a resistance band to a high anchor point, such as a pull-up bar or a sturdy door frame.
Stand facing the anchor point, holding the ends of the band with both hands, palms facing down.
Position your feet shoulder-width apart and slightly bend your knees for stability.
Start with your elbows bent at approximately 90 degrees, keeping your upper arms close to your sides.
Exhale as you extend your arms downward, straightening your elbows until your arms are fully extended.
Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
Inhale as you slowly return to the starting position with controlled movement.
Repeat for the desired number of repetitions.

Technical tips

Keep your elbows stationary and close to your body throughout the exercise to maximize triceps engagement.
Avoid using momentum; focus on slow and controlled movements for better muscle activation.
Adjust the resistance by stepping closer or further from the anchor point to increase or decrease tension.
Maintain a neutral spine and engage your core for better posture and stability during the exercise.
Ensure that the resistance band is securely anchored to prevent any accidents or injuries.

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Finger Push-Up

3 sets10-15 reps60 sec rest

The Finger Push Up is an advanced bodyweight exercise that targets the upper body, particularly the chest, shoulders, triceps, and forearms. It requires significant finger strength and stability, making it suitable for experienced athletes looking to enhance grip strength and overall upper body endurance.

Muscle focus

Chest Middle100%

Chest Lower75%

Chest Upper75%

Triceps Long Head75%

Triceps Medial Head75%

ChestTricepsCore LowerShouldersShoulders Front

Step-by-step cues

Begin in a standard push-up position with your body in a straight line from head to heels.
Place your hands shoulder-width apart on the floor, but instead of using your palms, balance on your fingertips.
Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
Pause briefly at the bottom of the movement, ensuring your chest is just above the floor.
Push through your fingertips to raise your body back to the starting position.
Maintain a controlled motion throughout the exercise to avoid injury.

Technical tips

Warm up thoroughly before attempting Finger Push Ups to prevent strain on your fingers.
Start with fewer repetitions and gradually increase as your finger strength improves.
Keep your core tight throughout the exercise to maintain proper form and prevent sagging hips.
If you're new to this exercise, consider starting with fingertip planks to build initial strength.
Ensure even distribution of weight across all fingers to avoid overloading any single digit.
Focus on slow and controlled movements rather than speed to maximize muscle engagement.

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Smith Machine Upright Row

3 sets10-15 reps60 sec rest

The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.

Muscle focus

Smith Machine Upright Row affected muscles

Shoulders Middle100%

Shoulders Front85%

Shoulders Rear35%

Brachioradialis20%

ShouldersShoulders FrontForearmsShoulders Back

Step-by-step cues

Set the Smith machine bar to the appropriate height, just below your thighs.
Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
Unlock the bar from the safety catches and let it hang in front of your thighs.
Keep your back straight, chest up, and core engaged throughout the movement.
Lift the bar vertically along your body by driving your elbows upward and outward.
Continue lifting until your elbows are at shoulder height or slightly above.
Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
Lower the bar back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Technical tips

Maintain a neutral spine and avoid leaning forward or backward during the lift.
Focus on leading with your elbows rather than pulling with your hands.
Keep your wrists straight to minimize strain and reduce injury risk.
Control the movement speed to maximize muscle engagement and avoid momentum.
Exhale as you lift the bar and inhale as you lower it back down.
Start with a lighter weight to master form before progressing to heavier loads.
Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.

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Day 7

Sunday

Full Rest

Recovery focus

No lifting. Prepare meals and review the next week progression target.

Four-week progression

Week 1Learn the movements and establish repeatable working weights.

Week 2Add one repetition to most working sets while keeping good form.

Week 3Add a small amount of load when every target repetition is controlled.

Week 4Reduce working sets by roughly one third and focus on clean technique.

Fuel the work

Nutrition guidance

Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
Place a useful share of carbohydrates before and after training to support performance and recovery.
Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.

Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.

Workout Plans