Grip: Pronated (overhand), shoulder-width. Focus: Drive elbows down and back — don't just pull with your hands. Full ROM: start from dead hang, chin over bar at top. If you can't do 10 reps, use a band or assisted machine.

Setup: Cable at top, rope attachment, slight forward lean. Movement: Arms stay straight — sweep rope down to thighs using your lats. Key: This is a lat isolation move — squeeze hard at the bottom. Don't bend your elbows.

Stance: Hinge at hips ~45°, back flat, core braced. Pull: Drive elbows back, bar to lower chest/upper abdomen. Don't round your lower back — this is the #1 injury risk. Keep the bar close to your body throughout.

Grip: Wide pronated grip. Movement: Lean back slightly, pull bar to upper chest — not behind the neck! Focus: Think about pulling your elbows toward your hips. Squeeze at the bottom and control the negative.

Hinge forward, arms hanging. Sweep dumbbells out to the sides with a slight elbow bend. Target: Rear delts and upper back rhomboids. Tip: Use light weight — this is a finisher. Pinch shoulder blades at the top.

Setup: Flat bench, dumbbells at chest level, elbows ~75° (not flared 90°). Press: Drive up and slightly inward, don't lock out. Lower slowly — 2 seconds down for maximum chest stretch and activation.

Bench angle: 30–45°. Target: Upper chest (clavicular head). Prioritise this movement — upper chest is usually underdeveloped. Same technique as flat press but feel the stretch higher on your chest.

Target: Lower chest. Seat height: Adjust so the handles are level with your lower chest. Push through the full range, squeeze hard at the peak contraction. Great for finishing the chest with less shoulder strain.

Cable height: Mid/chest height. Movement: Slight forward lean, arms sweep together in front of chest. Squeeze at the midpoint — try to bring knuckles together. Slow return for stretch. Great chest finisher.

Full ROM: Start with heel below the step for a deep stretch, rise to full toe extension. Hold 1 second at the top. Calves are a slow-twitch muscle — consider going heavier with slower tempo rather than bouncing.

Warm-up first: Use this as a quad pre-activation before squats. Tip: Toes slightly inward hits the outer quad (vastus lateralis). Extend fully and hold 1 second at the top. Don't use momentum.

Feet placement: Slightly in front of the bar for Smith machine (unlike free squat). Depth: Parallel or below if mobility allows. Drive: Push through heels, keep chest up. The fixed bar path makes it safer to go heavier here.

Stance: Wide, toes pointing ~45° out. Target: Inner thighs (adductors) and glutes more than regular squat. Hold a dumbbell or kettlebell between legs. Keep torso upright and push knees out over toes.

⚠️ Most important cue: Flat back at ALL times. Setup: Bar over mid-foot, hip-width stance, hinge down and grip just outside legs. Drive: Push floor away (don't think "pull"). Keep bar close to shins. This is your biggest compound movement — treat it with respect.

Hamstring isolation. Curl heels to glutes, squeeze at peak. Don't: Let hips rise off the pad — that cheats the movement. Do: Control the negative (2–3 seconds lowering). Essential for hamstring balance after squats.

Bar on upper traps, slight knee bend. Hinge at hips — push hips back until you feel hamstring stretch (torso ~parallel to floor). ⚠️ Start light — this puts load directly on your lower back and hamstrings. Excellent for posterior chain strength.

The main shoulder builder. Seated or standing. Start: Dumbbells at ear height, elbows ~90°. Press overhead without arching your lower back excessively. Don't lock out elbows — keep tension on the delts. 5 sets here means this is the priority of the session.

Target: Anterior (front) deltoid. Raise arms to shoulder height — no higher. Tip: Slightly rotate thumbs up (as if pouring water) to better activate the front delt. Don't swing or use momentum. Use light weight.

The width builder. Slight forward lean, elbows lead the movement (not wrists). Raise to shoulder height only. Key trick: Tilt little finger slightly up at the top (like pouring a jug) — maximises medial delt activation. Control the descent.

Cable at head height, rope attachment. Pull rope toward your face, elbows flare out to sides. Crucial for: Rear delts, rotator cuff health, and shoulder posture. As a boxer + gym athlete, this exercise helps prevent shoulder injuries. Never skip it.

Full ROM: Deep stretch at bottom, full extension at top. Hold 1 second. Your boxing sessions already train calves heavily — use these to add extra volume with controlled movement rather than heavy weight.

Cable or dumbbells, neutral grip (thumbs up). Targets brachialis and brachioradialis — the muscles that create arm thickness and forearm size. Don't swing your torso. Keep elbows pinned to your sides throughout.

Seated, elbow braced against inner thigh. This locks out any momentum — pure bicep isolation. Supinate your wrist at the top (rotate pinky upward) for peak contraction. This is the "peak builder" for the bicep. Slow and controlled only.

The bread-and-butter bicep move. Shoulder-width grip, elbows stay at sides (don't let them drift forward). Full ROM: Arms nearly straight at bottom, full curl at top. You can go heavier here than dumbbell curls — use that advantage.

Cable at top, rope attachment. Elbows pinned to sides. Push down and flare the rope out at the bottom to fully extend the lateral head. Key: Don't let elbows drift — they are the fixed pivot point. Controls the entire movement.

Lying flat, EZ bar or straight bar. Lower bar to forehead (or just behind it), elbows stationary pointing up. Best for: Long head of tricep (biggest portion). Use EZ bar to reduce wrist strain. Don't go too heavy — protect your elbows.

Hinge forward, upper arm parallel to floor, elbow at 90°. Extend arm back until straight — hold 1 second. Tip: The working range of motion is only the top half — the lateral and medial tricep heads fire hardest near full extension. Use light-to-moderate weight and really squeeze.