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Weights – Page 3

WEIGHTS

Back

Unilateral Hammer Grip Seated Row Machine

Sit with your chest on the pad, feet firmly planted. Grab a single handle with one hand, arm extended. Pull the handle back, elbow close to your body, until your hand aligns with your torso. Extend slowly without losing back tension. Exhale as you pull, inhale as you return. Do not twist your torso — keep your chest supported and control the movement to isolate the lat of the working side.

Sets: 3 Reps: 10–12 each

One-Arm Dumbbell Row on Bench

Place one hand and one knee on the bench, back straight and core engaged. Hold a dumbbell in the opposite hand, arm extended toward the floor. Pull your elbow back and close to your body until the dumbbell reaches the side of your abdomen. Lower slowly without twisting your torso or losing posture. Inhale down, exhale up. Keep your back straight and control the movement to properly engage your lats.

Sets: 3 Reps: 10–12 each
Triceps

Rope Triceps Extension (Cable)

Set the pulley at the high position and hold the rope with palms facing each other, feet shoulder-width apart and core engaged. Push the rope down, extending your arms and spreading the ends at the bottom. Bend your elbows slowly to return to chest level. Inhale up, exhale down. Keep your elbows close to your body, avoid momentum, and control the full range of motion.

Sets: 3 Reps: 12–15
Shoulders / Back

Face Pull with Rope (Cable)

Set the pulley at face height and hold the rope with palms facing each other. Step back to keep cable tension. Pull the rope toward your face, spreading your hands and bringing your elbows out to shoulder height. Extend your arms slowly forward. Inhale as you extend, exhale as you pull. Keep your chest up, core engaged, and avoid moving your torso. Focus on contracting your rear delts at the end of each rep.

Sets: 3 Reps: 12–15
Glutes

Machine Hip Abduction

Sit with your back straight against the pad and legs on the side pads, knees aligned with your hips. Push your legs outward against the resistance until you reach a comfortable max range, then slowly return without letting the pads fully close. Exhale as you open, inhale as you close. Keep your core engaged and avoid torso momentum to focus the work on the gluteus medius.

Sets: 3 Reps: 12–15

Hip Abduction Machine – No Seat

Stand in the center of the machine with ankles on the side pads. Hold the front handles, lower into a squat, and keep your torso upright with core engaged. Push both legs outward simultaneously, contracting the glutes, then return slowly without letting the pads fully close. Exhale out, inhale in. Keep your back straight and perform the movement in a controlled manner to maintain tension in the glutes throughout.

Sets: 3 Reps: 12–15

Hip Thrust

Rest your upper back on a bench with the bar over your hips (use a pad). Feet flat and shoulder-width apart, knees bent. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower in a controlled manner until hips nearly touch the floor. Inhale down, exhale up. Tuck your chin slightly and avoid arching your back — focus on pushing through your heels.

Sets: 3–4 Reps: 10–12

Unilateral Hip Thrust

Rest your upper back on a bench with one foot flat on the floor and the other leg extended forward. Drive through the heel of the supporting leg to lift your hips until your body forms a straight line, contracting the glute of the working side. Lower in a controlled manner without losing tension. Inhale down, exhale up. Keep the extended leg stable, avoid arching your back, and focus on pushing through the heel.

Sets: 3 Reps: 10–12 each

Glute Kickback Machine

Rest your chest and forearms on the front supports, one foot on the platform and the other on the rear pad. Keep your torso stable, back straight, and core engaged. Push through the heel backward and upward until you feel the glute contract, then return slowly without releasing tension. Inhale back, exhale push. Avoid arching your back or using momentum — control the movement to focus on the working glute.

Sets: 3 Reps: 12–15 each

Glute Kickback with Ankle Strap

Attach the ankle strap to the low pulley. Lean your torso slightly forward with core engaged and support your hands on the machine. Extend your leg backward and slightly upward, contracting the glute at the end of the movement. Return slowly without letting the weight stack fully touch down. Exhale as you extend, inhale as you return. Avoid swinging your body — maintain constant tension in the glute throughout.

Sets: 3 Reps: 12–15 each

Bulgarian Split Squat with Dumbbells

Place one foot on a bench behind you and the other firmly on the floor in front, holding a dumbbell in each hand. Lower your body in a controlled manner until the back knee is close to the floor, then drive through the front heel to return. Inhale down, exhale up. Keep your torso upright, core engaged, and ensure the front knee does not go past your toes.

Sets: 3 Reps: 10–12 each

Bulgarian Split Squat on Smith Machine

Place one foot forward and rest the instep of the other on a bench behind you. Rest the Smith bar on your traps and unlock it. Lower your body in a controlled manner until the back knee is close to the floor, then drive through the front heel to return. Inhale down, exhale up. Keep your torso upright, core engaged, and front knee aligned with your foot — no momentum.

Sets: 3 Reps: 10–12 each

Sumo Squat on Smith Machine

Rest the bar on your traps and take a wide stance with toes slightly pointed out, core engaged. Bend your knees and lower your body, keeping your chest up and back straight, until thighs are parallel to the floor. Drive through your heels to return. Inhale down, exhale up. Keep your knees aligned with your toes, avoid lifting your heels, and control the movement throughout.

Sets: 3–4 Reps: 10–12

Bulgarian Split Squat with Dumbbells

Place one foot forward and rest the instep of the other on a bench behind you, holding a dumbbell in each hand. Lower in a controlled manner until the back knee is close to the floor, then drive through the front heel to return. Inhale down, exhale up. Keep your torso upright, core engaged, and ensure the front knee does not go past your toes. Control the entire movement to focus on the glutes and legs.

Sets: 3 Reps: 10–12 each
Shoulders

Standing Dumbbell Military Press

Stand with feet shoulder-width apart, core engaged, dumbbells at shoulder height with palms facing forward. Press upward until arms are almost fully extended without locking your elbows, then lower slowly back to shoulder height. Inhale down, exhale up. Keep your core tight, avoid arching your back, and do not use leg momentum.

Sets: 3 Reps: 10–12

Standing Arnold Press with Dumbbells

Stand with feet shoulder-width apart and core engaged, dumbbells in front of your chest with palms facing you. Press upward while rotating your wrists until palms face forward, extending arms almost fully without locking your elbows. Lower slowly, rotating palms back toward you to return. Inhale down, exhale up. Keep your core tight, avoid arching your back, and control the movement throughout.

Sets: 3 Reps: 10–12

Standing Front Dumbbell Raises

Stand with feet shoulder-width apart, core engaged, dumbbells in front of your thighs with palms facing your body. Raise your arms straight in front to shoulder height, elbows slightly bent, then lower slowly back to the start. Inhale down, exhale up. Avoid swinging your body or using leg momentum — keep your core engaged throughout.

Sets: 3 Reps: 12–15

Lateral Raises with Dumbbell Standing

Stand with feet shoulder-width apart, dumbbells at your sides with palms facing inward. Raise your arms out to the sides to shoulder height, keeping a slight bend in your elbows, then lower slowly back to the start. Inhale down, exhale up. Avoid swinging your body or raising your arms above shoulder level — keep your core engaged throughout.

Sets: 3 Reps: 12–15

Standing Rear Dumbbell Raises

Stand with feet shoulder-width apart, slightly bend your knees and hinge your torso forward, back straight. Hold dumbbells with palms facing each other, arms hanging in front. Raise your arms out to the sides to shoulder height, elbows slightly bent, then lower slowly. Inhale down, exhale up. Keep your back straight, engage your core, and avoid using momentum throughout the movement.

Sets: 3 Reps: 12–15

Dumbbell Upright Row

Stand with feet shoulder-width apart, core engaged, dumbbells in front of your thighs with palms facing your body. Raise the dumbbells toward your chin, keeping them close to your body and driving your elbows out and upward. Lower slowly back to the start. Inhale down, exhale up. Avoid swinging, do not lift above your chin, and keep your shoulders relaxed throughout.

Sets: 3 Reps: 12–15
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