The trainer is away this week, so three self sessions: Monday push + core, Wednesday pull + legs, Friday shoulders, arms + core. Apart from the band external rotation in the warm-up, every exercise was learned in the first six sessions. About 55 minutes each, 60 to 90 seconds between sets, leave 2 reps in reserve on most sets.
Why this layout
- Upper body first, chest twice a week: 10 sets Monday (bench, dips, flyes) and 5 Friday (incline press, push-ups). Legs get one focused block on Wednesday; core appears every day.
- After session 6 the chest was clearly sore while triceps and back were less sore than after session 4: chest stimulus is landing, triceps and back are adapting. So chest volume holds this week and pulling intensity edges up.
- Assisted pull-ups and dips drop another 5 lb from 70; the bench starts at 20 lb with 25 lb on the last set.
- Badminton falls on Wednesday and Sunday, so legs go in Wednesday's noon session at moderate volume and Friday has none.
- A day between each session, push and pull on separate days, shoulders and arms last, so each muscle gets recovery time.
- Monday and Friday warm-ups each add 2 light sets of band external rotation to protect the rotator cuff. It is the only new move and trivial to learn.
Session 1 · Monday 10/19 · Push + Core · Chest Focus
2026-10-19 · 11:00-12:00 · about 55 minutes · Self session
Goal: 10 chest sets across bench, assisted dips and dumbbell flyes, then three core moves. Incline press moves to Friday so the chest gets two sessions a week.
Warm-up · no rest, about 7 minutes
Band External Rotation · 弹力带肩外旋
Key cue Anchor one end of the band to a post at waist height and stand side-on to it, holding the band in the hand farther from the post. Keep that elbow pinned to your ribs and bent to 90°, as if holding a sheet of paper there that mustn't drop. Rotate only your forearm, from in front of your belly out to your side, then slowly back — upper arm and elbow stay still, and don't shrug. Use very light resistance for 12–20 reps; these are small muscles, so this isn't about going heavy.
Muscles worked
Primary: Rear delt · Secondary: Upper back
Band Pull Apart · 弹力带拉开
Key cue Hold the band with hands shoulder-width apart, arms straight out in front at chest height. Pull it apart until the band touches your chest, feeling your shoulder blades squeeze together. Keep shoulders down (no shrugging) and return slowly.
Muscles worked
Primary: Rear delt, Upper back · Secondary: Traps
Body Weight Squats · 徒手深蹲
Key cue Feet slightly wider than shoulders, toes turned out a little. Sit back as if onto a chair — hips back first, then down — until your thighs are about parallel to the floor. Keep heels planted and chest facing forward, and let your knees follow your toes as you stand up.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Abs
Push Ups · 俯卧撑
Key cue Hands slightly wider than shoulders; brace your abs and glutes so your body is a straight line from head to heels. Lower with elbows angled back about 45°, chest close to the floor, then push up. If a full push-up is too hard, put your hands on a bench to make it easier — just don't let your hips sag.
Muscles worked
Primary: Chest, Triceps · Secondary: Front delt, Abs
Block 1 · Chest · rest 2 minutes
DB Bench Press · 哑铃卧推
Key cue Lie on the bench with feet flat on the floor, shoulder blades pulled back and down into the bench. Lower the dumbbells to the sides of your chest with forearms vertical and elbows about 45–60° from your body, then press up until the dumbbells nearly touch.
Muscles worked
Primary: Chest · Secondary: Triceps, Front delt
Block 2 · Dips + Fly (superset) · back to back, then rest 90 seconds
Assisted Dip · 辅助双杠臂屈伸
Key cue Kneel on the pad, grip the dip bars at your sides with arms straight, and keep your shoulders pressed down (no shrugging). Lean your torso slightly forward (this works the chest more), then bend your elbows to lower yourself, elbows pointing back rather than flaring out. Go down until your upper arms are about parallel to the floor, then press back up; if you feel a sharp pain at the front of the shoulder, don't go as deep.
Muscles worked
Primary: Chest, Triceps · Secondary: Front delt
Dumbbell Fly · 哑铃飞鸟
Key cue Lie on a flat bench with feet planted, dumbbells above your chest with palms facing each other, and a slight bend in your elbows that stays fixed the whole time. Open your arms out to the sides slowly, as if hugging a big tree, and stop when you feel a stretch across your chest and your upper arms are about level with your body — don't go any lower. Bring them back together along the same arc. Use light weights; it should feel like your chest is squeezing, not like you're pressing.
Muscles worked
Primary: Chest · Secondary: Front delt, Biceps
Block 3 · Core · rest 60 seconds
Leg Lifts - Lower Core · 仰卧举腿
Key cue Lie on your back with hands at your sides and legs together and straight — a slight knee bend is fine. Brace your abs and lift your legs up to vertical, then lower them slowly, stopping just before your feet touch the floor before lifting again. Keep your lower back pressed into the floor the whole time; if it lifts, you've gone too low.
Muscles worked
Primary: Abs, Hip flexors · Secondary: Obliques
Side Plank · 侧平板
Key cue Lie on your side propped on your forearm, elbow directly under your shoulder, legs straight and stacked. Brace your abs and lift your hips so your body forms a straight line from head to feet, then hold. Don't let your hips sag or shift backward, and keep breathing normally. If it's too hard, bend your bottom knee and rest it on the floor.
Muscles worked
Primary: Obliques · Secondary: Abs, Side delt
Plank · 平板支撑
Key cue Rest on your forearms with elbows directly under your shoulders. Squeeze your glutes and draw your belly button in so your head, back, hips and heels form a straight line. Don't let your hips sag or pike up, and keep breathing normally.
Muscles worked
Primary: Abs · Secondary: Obliques, Front delt
Finisher · rest 60 seconds
Elevated Push Up · 上斜俯卧撑
Key cue Place your hands slightly wider than your shoulders on the edge of a bench and walk your feet back. Brace your abs and glutes so your body is a straight line from head to heels. Lower your chest close to the bench edge, then push back up, elbows angled back about 45°. The higher the bench, the easier it is — once it feels solid, use a lower one.
Muscles worked
Primary: Chest, Triceps · Secondary: Front delt, Abs
Cool-down · no rest
About 4 minutes.
Doorway Pec Stretch · 门框胸部拉伸
Key cue Stand next to a doorframe or rack upright, forearm and palm flat against it with your elbow at shoulder height. Step forward a little with the same-side foot and slowly lean your body forward until you feel a stretch across the front of your chest and shoulder; hold, then switch sides. Common mistake: shrugging or letting the elbow ride above shoulder height — keep your shoulder down, and you should never feel a sharp pain in the shoulder joint.
Muscles worked
Primary: Chest, Front delt · Secondary: Biceps
Overhead Triceps Stretch · 过头肱三头拉伸
Key cue Stand tall, raise one arm overhead and bend the elbow so your hand drops behind your head. With the other hand, hold that elbow and gently pull it inward and down. You should feel the stretch along the back of the upper arm (triceps) down into the armpit. Common mistake: arching your lower back or pushing your head forward to go deeper — keep your abs braced and your head facing straight ahead.
Muscles worked
Primary: Triceps · Secondary: Lats
Child's Pose · 婴儿式
Key cue Sit back on your heels, fold your torso forward with your forehead on the floor and arms reaching straight out in front. Each time you exhale, let your hips sink toward your heels and reach your hands a little further. You should feel the stretch from your armpits down the sides of your back and in your lower back. Common mistake: letting your hips lift off your heels and only reaching with the hands — then your back barely stretches.
Muscles worked
Primary: Lats, Lower back · Secondary: Glutes
Session 2 · Wednesday 10/21 · Pull + Legs
2026-10-21 · 11:00-12:00 · about 55 minutes · Self session
Goal: 7 pulling sets across assisted pull-ups and single-arm rows, then one round each of squat, hinge and lunge, finishing with glutes and biceps.
Warm-up · no rest, about 7 minutes
Band Pull Apart · 弹力带拉开
Key cue Hold the band with hands shoulder-width apart, arms straight out in front at chest height. Pull it apart until the band touches your chest, feeling your shoulder blades squeeze together. Keep shoulders down (no shrugging) and return slowly.
Muscles worked
Primary: Rear delt, Upper back · Secondary: Traps
Worlds Greatest Stretch · 世界最伟大拉伸
Key cue Step your right foot forward into a deep lunge and place your left hand on the floor. Drop your right elbow down toward the inside of your right foot, then reach your right hand up to the ceiling and follow it with your eyes. Finish with both hands on the floor and straighten the front leg to stretch the back of the thigh, then switch sides.
Muscles worked
Primary: Hip flexors, Hamstrings · Secondary: Obliques
Glute Bridge · 臀桥
Key cue Lie on your back with knees bent, heels about one foot-length from your butt. Push through your heels to lift your hips until shoulders, hips and knees form a straight line. Squeeze your glutes at the top for 1 second — don't arch your lower back to push your belly up.
Muscles worked
Primary: Glutes · Secondary: Hamstrings, Lower back
Block 1 · Pull · rest 90 seconds
Assisted Pull-Up · 辅助引体向上
Key cue Kneel on the pad with both knees and take a wide grip on the handles overhead. Start every rep by pulling your shoulders down (shoulder blades down and back), then drive your elbows down until your chin clears the bar. Lower slowly over 2–3 seconds until your arms are straight. The smaller the assistance number, the less help you get and the harder it is — progress means moving that number down.
Muscles worked
Primary: Lats · Secondary: Biceps, Rear delt, Upper back, Forearms
Single Arm DB Row · 单臂哑铃划船
Key cue Put one hand and the same-side knee on a flat bench, other foot on the floor, and keep your back flat, roughly parallel to the floor. Let the dumbbell hang straight down, then pull it back toward your hip with your elbow brushing your side, squeezing your shoulder blade at the top. Don't let your shoulders or torso twist open as you pull, and lower it slowly.
Muscles worked
Primary: Lats, Upper back · Secondary: Biceps, Rear delt, Forearms
Block 2 · Legs · rest 90 seconds
Goblet Squat · 高脚杯深蹲
Key cue Cup one end of the dumbbell with both hands against your chest, elbows pointing down. Keep heels planted and squat until thighs are parallel to the floor, elbows landing between your knees. Drive up through your whole foot, keeping your torso upright rather than tipping forward.
Muscles worked
Primary: Quads, Glutes · Secondary: Abs, Upper back
Dumbbell Romanian Deadlift · 哑铃罗马尼亚硬拉
Key cue Keep a slight, fixed bend in your knees. Push your hips back and lean forward, sliding the dumbbells down your thighs until they reach mid-shin or you feel a clear stretch in your hamstrings. Keep your back flat the whole time (no rounding), and squeeze your glutes to drive your hips forward as you stand up.
Muscles worked
Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms
DB Reverse Lunge · 哑铃反向弓步
Key cue Stand tall holding a dumbbell in each hand. Take a big step back with one foot and lower until the back knee nearly touches the floor and the front knee is at about 90°. Push through the front heel to return to standing, keeping your torso upright.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Abs
Block 3 · Glutes + Biceps · rest 60 seconds
Glutebridge with Band · 弹力带臀桥
Key cue Loop the band just above your knees and lie on your back with knees bent, heels about one foot-length from your butt. Push through your heels to lift your hips until shoulders, hips and knees form a straight line; at the top, press your knees out against the band and squeeze your glutes for 1 second. Don't arch your lower back to push your belly up, and lower slowly.
Muscles worked
Primary: Glutes · Secondary: Hamstrings, Glute med
Sidelying Clamshells · 侧卧蛤壳式
Key cue Lie on your side with hips and knees bent, hips stacked on top of each other and heels together. Keeping your heels touching, use the side of your hip to open the top knee like a clamshell, pause 1 second at the top, then close slowly. Don't let your pelvis roll backward as you open — a smaller opening is fine.
Muscles worked
Primary: Glute med · Secondary: Glutes
Bicep Curl · 二头弯举
Key cue Stand tall, palms facing forward, upper arms tucked against your sides and kept still. Bend your elbows to curl the dumbbells up to the front of your shoulders. Lower slowly and don't swing your body to help.
Muscles worked
Primary: Biceps · Secondary: Forearms
Cool-down · no rest
About 4 minutes.
Child's Pose · 婴儿式
Key cue Sit back on your heels, fold your torso forward with your forehead on the floor and arms reaching straight out in front. Each time you exhale, let your hips sink toward your heels and reach your hands a little further. You should feel the stretch from your armpits down the sides of your back and in your lower back. Common mistake: letting your hips lift off your heels and only reaching with the hands — then your back barely stretches.
Muscles worked
Primary: Lats, Lower back · Secondary: Glutes
Open Book · 开书式
Key cue Lie on your side with the bottom leg straight and the top leg bent so its knee rests on the floor; arms straight out in front of your chest, palms together. Sweep the top hand up and over in an arc like opening a book until it reaches the floor on the other side, turning your head and eyes to follow it. Hold 2–3 seconds, then close slowly. You should feel the stretch opening across your chest, upper back and the side of your waist. Common mistake: letting the top knee lift off the floor — then you're twisting your lower back instead of your upper spine, so keep that knee pinned down.
Muscles worked
Primary: Chest, Obliques · Secondary: Front delt, Upper back
Worlds Greatest Stretch · 世界最伟大拉伸
Key cue Step your right foot forward into a deep lunge and place your left hand on the floor. Drop your right elbow down toward the inside of your right foot, then reach your right hand up to the ceiling and follow it with your eyes. Finish with both hands on the floor and straighten the front leg to stretch the back of the thigh, then switch sides.
Muscles worked
Primary: Hip flexors, Hamstrings · Secondary: Obliques
Session 3 · Friday 10/23 · Shoulders, Arms + Core
2026-10-23 · 11:00-12:00 · about 55 minutes · Self session
Goal: Incline press gives the chest its second hit of the week; presses and curl-to-press for shoulders and arms, TRX rows and overhead triceps for balance, loaded carries and Pallof press for core, ending with the push-up test.
Warm-up · no rest, about 6 minutes
Band External Rotation · 弹力带肩外旋
Key cue Anchor one end of the band to a post at waist height and stand side-on to it, holding the band in the hand farther from the post. Keep that elbow pinned to your ribs and bent to 90°, as if holding a sheet of paper there that mustn't drop. Rotate only your forearm, from in front of your belly out to your side, then slowly back — upper arm and elbow stay still, and don't shrug. Use very light resistance for 12–20 reps; these are small muscles, so this isn't about going heavy.
Muscles worked
Primary: Rear delt · Secondary: Upper back
Band Pull Apart · 弹力带拉开
Key cue Hold the band with hands shoulder-width apart, arms straight out in front at chest height. Pull it apart until the band touches your chest, feeling your shoulder blades squeeze together. Keep shoulders down (no shrugging) and return slowly.
Muscles worked
Primary: Rear delt, Upper back · Secondary: Traps
Dead Bug · 死虫式
Key cue Lie on your back with arms pointing at the ceiling and hips and knees bent to 90°, lower back pressed into the floor. Slowly extend the opposite arm and leg toward the floor, then bring them back and switch sides. If your lower back lifts off the floor, you've reached too far.
Muscles worked
Primary: Abs · Secondary: Hip flexors
Block 1 · Upper Chest + Shoulders · rest 2 minutes
Incline Dumbbell Press · 上斜哑铃卧推
Key cue Set the bench to about 30° (any steeper and it turns into a shoulder exercise). Lie back with feet flat on the floor and pull your shoulder blades back and down into the bench. Lower the dumbbells to the sides of your upper chest with forearms vertical, then press up until they're directly above your collarbones, close together but not clanking — keep your shoulder blades pinned the whole time.
Muscles worked
Primary: Chest, Front delt · Secondary: Triceps
Seated Shoulder Press · 坐姿哑铃推举
Key cue Set the backrest nearly upright and sit with your hips and back against it, feet flat on the floor. Press the dumbbells from just above your shoulders to overhead, letting them drift slightly inward at the top, then lower slowly back to about ear height. Don't arch your back away from the backrest.
Muscles worked
Primary: Front delt, Side delt · Secondary: Triceps, Traps
DB Curl to Press · 哑铃弯举推举
Key cue Stand tall, palms facing forward, and curl the dumbbells to the front of your shoulders with your upper arms tucked against your sides. Once they reach your shoulders, rotate your wrists so your palms face forward, then press the dumbbells overhead, letting them drift slightly inward at the top. Return the same way: lower to your shoulders, rotate your wrists back, then lower slowly. Keep your abs braced throughout and don't arch your back to help.
Muscles worked
Primary: Biceps, Front delt · Secondary: Side delt, Triceps
Block 2 · Row + Triceps (superset) · back to back, then rest 60 seconds
TRX Row · TRX 划船
Key cue Hold the handles and lean back with your whole body rigid like a plank. Pull your elbows back to bring your chest toward the handles, squeezing your shoulder blades at the top. The further forward your feet, the harder it gets — don't let your hips drop.
Muscles worked
Primary: Lats, Upper back · Secondary: Biceps, Rear delt
Tricep OH Press · 哑铃过头臂屈伸
Key cue Hold one end of a dumbbell with both hands overhead, elbows kept as close together as you can and pointing forward and up. Keep your upper arms still and move only your forearms: slowly lower the dumbbell behind your head, then straighten your arms to lift it back up. Brace your abs and glutes so your lower back doesn't arch.
Muscles worked
Primary: Triceps · Secondary: Front delt, Abs
Block 3 · Core + Carries · rest 60 seconds
Farmer Carry · 农夫行走
Key cue Hold a dumbbell in each hand at your sides with a tight grip. Pull your shoulders down and back, and stand tall with your chest up. Walk forward with short, steady steps, without swaying side to side.
Muscles worked
Primary: Forearms, Traps · Secondary: Abs, Obliques
Single Arm Farmer Carry · 单臂农夫行走
Key cue Hold one dumbbell at your side with a tight grip, brace your abs and walk forward standing tall. Don't lean toward the weighted side — keep both shoulders level and don't shrug. Switch hands after each walk.
Muscles worked
Primary: Obliques, Forearms · Secondary: Traps, Abs
Pallof Press · Pallof 推
Key cue Stand side-on to the cable machine holding the handle against your chest, with the cable pulling from the side. Brace your abs and press your hands straight out in front, hold 1–2 seconds, then bring them back. Don't let the cable twist your body toward it at any point.
Muscles worked
Primary: Obliques, Abs · Secondary: Front delt
Finisher · rest 60 seconds
Push Ups · 俯卧撑
Key cue Hands slightly wider than shoulders; brace your abs and glutes so your body is a straight line from head to heels. Lower with elbows angled back about 45°, chest close to the floor, then push up. If a full push-up is too hard, put your hands on a bench to make it easier — just don't let your hips sag.
Muscles worked
Primary: Chest, Triceps · Secondary: Front delt, Abs
Battle Ropes - Waves · 战绳波浪
Key cue Stand feet shoulder-width apart in a half squat, one rope in each hand, abs braced. Use your shoulders and arms to whip the ropes up and down alternately and fast enough that the waves travel all the way to the anchor, without bouncing your legs or torso. Keep an even rhythm for the full 30 seconds — smaller waves are better than stopping halfway.
Muscles worked
Primary: Front delt, Forearms · Secondary: Abs, Upper back
Cool-down · no rest
About 4 minutes.
Overhead Triceps Stretch · 过头肱三头拉伸
Key cue Stand tall, raise one arm overhead and bend the elbow so your hand drops behind your head. With the other hand, hold that elbow and gently pull it inward and down. You should feel the stretch along the back of the upper arm (triceps) down into the armpit. Common mistake: arching your lower back or pushing your head forward to go deeper — keep your abs braced and your head facing straight ahead.
Muscles worked
Primary: Triceps · Secondary: Lats
Doorway Pec Stretch · 门框胸部拉伸
Key cue Stand next to a doorframe or rack upright, forearm and palm flat against it with your elbow at shoulder height. Step forward a little with the same-side foot and slowly lean your body forward until you feel a stretch across the front of your chest and shoulder; hold, then switch sides. Common mistake: shrugging or letting the elbow ride above shoulder height — keep your shoulder down, and you should never feel a sharp pain in the shoulder joint.
Muscles worked
Primary: Chest, Front delt · Secondary: Biceps
Child's Pose · 婴儿式
Key cue Sit back on your heels, fold your torso forward with your forehead on the floor and arms reaching straight out in front. Each time you exhale, let your hips sink toward your heels and reach your hands a little further. You should feel the stretch from your armpits down the sides of your back and in your lower back. Common mistake: letting your hips lift off your heels and only reaching with the hands — then your back barely stretches.
Muscles worked
Primary: Lats, Lower back · Secondary: Glutes
After the week
- After each session tell Claude the actual weights and reps; all three become self-session logs.
- Also tell me where you were sore and where you were not; next week's plan adjusts to that.
- Sharp pain at the front of the shoulder on dips or presses means stop and swap to push-ups or bench.
- Post-workout lunch: carbs and protein first.