2026-10-09 · Friday · Trainer session · 11 exercises
Warm-up
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
Block 1
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
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
Block 2
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
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
Block 3
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
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
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
Block 4
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
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
Stability Ball Wall Squat · 瑞士球靠墙马步
Key cue Place the stability ball between your lower back and the wall, feet about one step in front of you and shoulder-width apart. Roll down the ball slowly until your thighs are close to parallel with the floor, keeping your knees behind your toes and pointing the same way as your feet. Breathe normally while you hold — don't hold your breath — then push through your heels to stand up.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Abs