2026-10-12 · Monday · Trainer session · 12 exercises
Sheet dated 10/5; by schedule this is 10/12
Warm-up
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
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
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
Block 1 · rest 1 min between sets
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
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
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 2
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
Side-Lying Hip Abduction · 卧姿髋外展
Key cue Lie on your side with the bottom leg slightly bent for balance and the top leg straight. Stack your hips directly on top of each other and don't let your body roll backward. Keep the top foot's toes pointing forward and slightly down, and use the side of your hip to lift the leg about 30–45°, then lower it slowly — no swinging.
Muscles worked
Primary: Glute med · Secondary: Glutes, Obliques
Block 3
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
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
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
Cool-down
Nothing specific recorded.