2026-10-16 · Friday · Trainer session · 7 exercises
Sheet dated 10/15; actually Friday 10/16
Block 1
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
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
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 3
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
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
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