3D · LOOP
Dumbbell bench press
Lie back, dumbbells held at shoulder level. Press straight up until your arms lock. Lower under control, just past chest level.
CHEST
4 EXERCISES
3D · LOOP
Incline dumbbell press
Same press, on a bench set around 30 degrees. Targets the upper chest more than flat. Don't go steeper — beyond 45 you're working shoulders, not chest.
3D · LOOP
Push-up
Hands shoulder-width on the floor, body in a straight line from heels to head. Lower your chest to the floor, push back up. Drop to your knees if full push-ups are too hard — that's still progress.
3D · LOOP
Machine chest press
Set the seat so the handles are even with mid-chest. Press forward until your arms lock. Control the return — don't let the weight crash back down.
SHOULDERS
3 EXERCISES
3D · LOOP
Dumbbell shoulder press
Sit on a bench with back support. Dumbbells start at shoulder level, palms forward. Press straight up until your arms lock. Lower under control.
3D · LOOP
Lateral raise
Stand tall, dumbbells at your sides. Raise both arms out to your sides until they reach shoulder height. Slight bend in the elbow throughout. Lower slow.
3D · LOOP
Machine shoulder press
Set the seat so the handles are even with shoulder height. Press straight up. Don't lock out hard — keep tension on the muscle.
BACK
3 EXERCISES
3D · LOOP
Lat pulldown
Sit with thighs locked under the pads, hands wider than shoulder-width on the bar. Pull the bar to your upper chest, elbows driving down and back. Slow on the return.
3D · LOOP
Seated cable row
Sit tall, feet on the platform, knees soft. Pull the handle to your stomach, elbows tight to the body. Squeeze your shoulder blades. Don't lean back.
3D · LOOP
Dumbbell row
One knee and one hand on a bench, dumbbell in the free hand. Pull the dumbbell to your hip, elbow tight to the body. Lower slow. Keep your back flat — don't twist.
TRICEPS
3 EXERCISES
3D · LOOP
Cable pushdown
Stand close to the cable stack. Elbows pinned to your sides. Push the bar straight down until your arms lock. Slow on the return.
3D · LOOP
Overhead dumbbell extension
Hold one dumbbell with both hands, behind your head, elbows pointing up. Extend your arms straight overhead. Lower under control. Keep your elbows close — they want to flare out.
3D · LOOP
Dip
On parallel bars, arms locked, body upright. Lower until your shoulders are level with your elbows. Push back up. If you can't do bodyweight, use an assisted dip machine.
BICEPS
3 EXERCISES
3D · LOOP
Dumbbell curl
Stand tall, dumbbells at your sides, palms forward. Curl both up toward your shoulders. Don't swing. Lower slow.
3D · LOOP
Hammer curl
Same as the curl, but palms face each other (thumbs up). Targets the brachialis — the muscle that makes your arm look thicker from the side.
3D · LOOP
EZ-bar curl
Hold the bar with the inner grip — palms angled up. Curl toward your chest. Keep elbows pinned to your sides. Lower slow.
QUADS
4 EXERCISES
3D · LOOP
Goblet squat
Hold a dumbbell vertically against your chest, both hands cupped under the top end. Feet shoulder-width, toes slightly out. Squat until your thighs are parallel to the floor. Drive up through your heels.
3D · LOOP
Leg press
Feet on the platform, shoulder-width. Lower the sled until your knees reach 90 degrees. Press back up — don't lock out. Keep your back flat against the pad.
3D · LOOP
Leg extension
Sit, ankles behind the pad. Extend your legs until straight. Squeeze the quads at the top. Lower slow. This isolates the front of the thigh.
3D · LOOP
Dumbbell lunge
Dumbbells at your sides, one big step forward. Lower until both knees reach 90 degrees. Drive up through the front heel. Alternate legs.
HAMSTRINGS
2 EXERCISES
3D · LOOP
Romanian deadlift
Dumbbells in front of your thighs, knees soft. Hinge at the hips — not the lower back — and lower the dumbbells along your legs until you feel the stretch in your hamstrings. Stand back up by squeezing your glutes.
3D · LOOP
Lying hamstring curl
Lie face down on the machine, ankles under the pad. Curl your heels toward your glutes. Squeeze. Lower slow.
CALVES
2 EXERCISES
3D · LOOP
Standing calf raise
On the machine or holding dumbbells at your sides. Rise up on the balls of your feet as high as you can. Lower until you feel the stretch. Slow tempo.
3D · LOOP
Kettlebell calf raise
Hold a kettlebell in each hand at your sides (or one against your chest). Rise up onto the balls of your feet as high as you can. Lower until you feel the stretch. Slow tempo — bouncing doesn't build calves.
CORE
3 EXERCISES
3D · LOOP
Machine crunch
Sit on the ab machine, grip the handles near your head, feet hooked under the pads. Crunch forward by curling your torso — bring your chest toward your thighs. Squeeze your abs at the bottom. Don't pull with your arms — the abs do the work.
3D · LOOP
Plank
Forearms on the floor, body in a straight line from heels to head. Hold. Don't sag. Don't hike your hips up. Time under tension is the point — go for what's planned, not for ego.
3D · LOOP
Hanging leg raise
Hang from a bar, arms straight. Raise your legs as high as you can — straight if you can, knees bent if you can't. Lower slow. No swinging.
CARDIO RAMP
20-MINUTE INTERVAL
Cardio days are 20 minutes long, on whatever modality you have: treadmill, bike, elliptical, rower, outdoor walk-run, or stairs. The shape is always the same.
| Minutes | Intensity | What it feels like |
|---|---|---|
| 1–2 | 5 | Warm up, easy |
| 3–6 | 6 → 7 → 8 → 9 | First ramp |
| 7–10 | 6 → 7 → 8 → 9 | Second ramp |
| 11–14 | 6 → 7 → 8 → 9 | Third ramp |
| 15–18 | 6 → 7 → 8 → 9 | Fourth ramp |
| 19 | 10 | Peak |
| 20 | 5 | Cool down |
Reading intensity 1–10
- 5
- Easy. Could hold a conversation.
- 7
- Working hard. Speaking in short sentences.
- 9
- Last 30 seconds of effort. Can barely speak.
- 10
- All-out. You'd stop if it lasted one minute longer.
CALIBRATION CLIPS
SELF-RECORDED
Three short treadmill clips showing what intensity 5, 7, and 9 actually look and feel like. Use these to calibrate your own modality, whatever you're using.
CARDIO · 5/10
Intensity 5
Easy walking pace. You could carry on a conversation. This is your warm-up and cool-down.
CARDIO · 7/10
Intensity 7
Brisk pace. Light jog or fast walk on an incline. You can speak in short sentences but not full thoughts.
CARDIO · 9/10
Intensity 9
Hard run. You're committed. Last 30 seconds of effort feel — speaking is barely possible.