The Complete Exercise Form Guide
Glutes
vertical hip elevation with
neutral spine
Hip Thrusts
- Position upper back against bench at shoulder blade level
- Place barbell across hip crease with protective padding
- Set feet hip-width apart, toes angled slightly outward
- Engage core musculature completely
- Drive force through heels while maximizing glute contraction
- Elevate hips vertically toward ceiling, not forward
- Maintain neutral spine position, avoiding excessive arch
- Glutes perform all work; lower back remains passive
- Hyperextension at peak position creates injury risk
- Forward rather than upward hip drive
elevated rear foot—controlled
descent and powerful ascent
Bulgarian Split Squats
- Position body two to three feet forward of bench
- Elevate rear foot on bench, laces facing downward
- Hold dumbbells at sides, beginning with 15-25 pounds
- Engage core, sustain elevated chest position
- Descend by flexing front knee in sitting motion
- Ascend by driving through front heel with glute activation
- Maintain strictly upright torso position
- Engage core throughout to protect spinal structure
- Forward lean compromises lower back integrity
- Inward knee collapse increases injury risk
weight at chest maintains
upright spinal position
Goblet Squats
- Grasp dumbbell vertically at chest level
- Set feet shoulder-width with 15-30 degree toe angle
- Establish tall posture with elevated chest
- Engage core, initiate with deep inhalation
- Descend in posterior sitting motion
- Ascend through full foot contact with glute squeeze
- Anterior weight positioning enforces upright torso
- Optimal exercise for spinal considerations
- Inward knee collapse, correct with outward drive
- Insufficient depth limiting glute activation
Chest
complete spinal support with
controlled range of motion
Floor Press
- Recline on floor surface, not elevated bench
- Position dumbbells at chest, elbows contacting floor
- Orient arms at 45-degree angle from torso
- Press dumbbells upward to full arm extension
- Execute brief pause eliminating momentum
- Explosive ascent with peak chest contraction
- Floor provides complete back support
- Optimal pressing variation for spinal safety
- 90-degree elbow angle creates shoulder stress
- Dumbbell alignment over face rather than chest
targets upper pectoral region
with bench support
Incline Press
- Configure bench to 30-45 degree incline
- Sit with complete back contact against pad
- Establish flat foot floor contact
- Press dumbbells upward with convergent path
- Control descent to shoulder level
- Execute explosive upward press
- Bench pad provides back support
- Avoid arching for increased load capacity
- Excessive vertical bench angle transitions to shoulder press
- Back arching to lift increased weight
Back
complete spinal protection
with isolated back work
Chest-Supported Row
- Configure chest pad to mid-chest height when seated
- Maintain firm chest pressure against pad
- Grasp handles with available grip variations
- Initiate pull toward body leading with elbows
- Contract shoulder blades together at movement end
- Chest maintains constant pad contact
- Complete elimination of lower back involvement
- Form breakdown becomes mechanically impossible
- Bicep-dominant pulling rather than back
- Momentum usage and jerking motions
develops lat width and
upper back thickness
Lat Pulldown
- Sit on lat pulldown machine with thighs secured
- Establish full arm overhead extension
- Slight posterior lean of 10-15 degrees
- Draw bar downward to upper chest
- Lead movement with descending elbows
- Control return to full overhead stretch
- Core engagement supports spinal structure
- Avoid excessive body English
- Behind-neck bar path increases injury risk
- Excessive lean backward utilizing momentum
Biceps
isolated bicep work with
fixed upper arm position
Preacher Curls
- Configure preacher bench with armpit pad contact
- Establish full arm extension over pad
- Position chest against bench
- Curl weight upward maintaining pad contact
- Maximize bicep contraction at peak
- Control descent over 3-4 second duration
- Pad prevents momentum-based execution
- Zero lower back involvement
- Arm elevation from pad indicates cheating
- Uncontrolled descent
emphasizes brachialis and
forearm development
Hammer Curls
- Stand with dumbbells positioned at sides
- Establish neutral grip, palms facing inward
- Secure elbows against sides
- Curl dumbbells maintaining inward palm orientation
- Contract bicep at movement peak
- Elbow position remains fixed at sides
- Neutral grip reduces wrist stress
- Lower back remains passive
- Weight swinging utilizing momentum
- Forward elbow drift
Core
lower abdominal emphasis
with controlled pelvic tilt
Hanging Knee Raises
- Suspend from pull-up bar using straps if necessary
- Establish straight or slightly flexed leg position
- Depress shoulders, avoiding passive hang
- Elevate knees toward chest with pelvic curl
- Sustain peak position one second
- Emphasize curl rather than simple knee lift
- Maintain movement control throughout
- Sustain shoulder engagement
- Momentum-based swinging execution
- Absent pelvic curl utilizing only hip flexors
isometric core stability with
neutral spine alignment
Planks
- Position forearms on floor, elbows beneath shoulders
- Establish linear body alignment
- Engage core, contract glutes
- Sustain position without hip descent or elevation
- Maintain normal breathing pattern
- Neutral neck position observing floor
- Continuous core engagement essential
- Modification options available
- Hip descent from inadequate core engagement
- Breath holding
I am building the strongest, most confident version of myself.
My body responds to consistency, nutrition, and progressive effort.
Every rep brings me closer to 175 lbs of lean, powerful muscle.
I am disciplined, focused, and resilient - 8 years sober proves it.
My recovery foundation makes everything else possible.
I am sexy, strong, and getting better every single day.
MONDAY - GYM SESSION
PRIMARY COMPOUNDS (Pick 2-3)
1. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
2. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
3. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
ACCESSORIES (Pick 2)
4. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
5. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
CORE FINISHER (10 min)
Exercise 1: ________________________ (_____ sets × _____ reps)
Exercise 2: ________________________ (_____ sets × _____ reps)
Exercise 3: ________________________ (_____ sets × _____ sec)
Affirmation: I am getting stronger. My body is transforming. I am evolving.
TUESDAY - HOME CORE DAY
Date: _____________ | Time: 6:00-6:30 AM
Completed: ☐ Yes | Energy: _____/10
Core Routine (30 min):
☐ Plank progressions (standard, side, leg lifts)
☐ Resistance band work (crunches, pull-aparts, rotations)
☐ Bodyweight core (bicycle crunches, mountain climbers, bird dogs)
WEDNESDAY - GYM SESSION
PRIMARY COMPOUNDS (Pick 2-3)
1. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
2. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
3. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
ACCESSORIES (Pick 2)
4. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
5. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
CORE FINISHER (10 min)
Exercise 1: ________________________ (_____ sets × _____ reps)
Exercise 2: ________________________ (_____ sets × _____ reps)
Exercise 3: ________________________ (_____ sets × _____ sec)
Affirmation: Every workout builds the body I desire. I am powerful.
THURSDAY - HOME CORE DAY
Core Routine (30 min):
☐ Plank progressions
☐ Resistance band work
☐ Bodyweight core exercises
FRIDAY - GYM SESSION
PRIMARY COMPOUNDS (Pick 2-3)
1. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
2. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
3. ________________________ (Glutes/Legs/Back/Chest - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
Set 4: _____ lbs × _____ reps
ACCESSORIES (Pick 2)
4. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
5. ________________________ (Biceps/Shoulders - circle one)
Set 1: _____ lbs × _____ reps
Set 2: _____ lbs × _____ reps
Set 3: _____ lbs × _____ reps
CORE FINISHER (10 min)
Exercise 1: ________________________ (_____ sets × _____ reps)
Exercise 2: ________________________ (_____ sets × _____ reps)
Exercise 3: ________________________ (_____ sets × _____ sec)
Affirmation: I am building unstoppable momentum. My body is my temple.
WEEKEND - HOME CORE DAYS
SATURDAY
Core Routine: ☐ 30-minute session completed
SUNDAY
Date: _____________ | Time: 6:00-6:30 AM
Completed: ☐ Yes | Energy: _____/10
Core Routine: ☐ 30-minute session completed
Meal Prep: ☐ Sunday 10 AM-12:30 PM completed (2.5 hours)
END OF WEEK REFLECTION
Starting Weight: _____ lbs | Ending Weight: _____ lbs | Change: +/- _____ lbs
WINS THIS WEEK (List at least 3)
STRENGTH PR'S (New personal records)
________________________: _____ lbs × _____ reps (previous: _____)
________________________: _____ lbs × _____ reps (previous: _____)
NUTRITION COMPLIANCE
☐ Post-workout smoothie daily (7:15 AM)
☐ Bedtime smoothie daily (8:00 PM)
☐ Hit 3,400-3,600 calories daily
☐ 210+ grams protein daily
RECOVERY FOUNDATION
☐ Morning meetings: _____ days (Goal: 7)
☐ Evening meetings: _____ days (Goal: 7)
☐ Maintained 9 PM bedtime: _____ days
☐ Prayer/meditation daily: _____ days
PROGRESS TRACKING
☐ Weekly weight recorded
☐ Progress photos taken (front/side/back)
☐ Body measurements updated
NEXT WEEK'S FOCUS
One thing to improve: _____________________________________
One thing to maintain: ____________________________________
Affirmation for the week ahead: ___________________________
POWERFUL CLOSING AFFIRMATIONS
Read these every Sunday:
I am transforming into the strongest, sexiest version of myself.
At 56, I am building the body I've always wanted.
My discipline in recovery translates to discipline in training.
Every pound gained is lean, powerful muscle.
respect my body by feeding it, training it, and resting it.
My 8 years of sobriety is my superpower - I can do anything.
175 lbs of confident, strong, sexy muscle is my reality.
I am building this body one rep, one meal, one day at a time.
My transformation inspires others and honors my journey.
I am exactly where I need to be, and I'm getting better daily.
📋 QUICK REFERENCE: COMPOUND MOVEMENT MENU
GLUTES (Pick 1-2 per session)
Hip Thrusts (barbell/machine): 3-4×12-15
Bulgarian Split Squats: 3×10-12 each
Goblet Squats: 3-4×15-20
Walking Lunges: 3×12 each
Sumo Deadlift (light): 3×8-10
CHEST (Pick 1 per session)
Floor Press: 4×10-12
Incline DB Press: 4×10-12
Push-Ups: 3-4×12-20
Cable Chest Press: 3×12-15
BACK (Pick 1 per session)
Chest-Supported Row: 4×12-15
Seated Cable Row: 4×12-15
Lat Pulldown: 3-4×12-15
Single-Arm DB Row: 3×12 each
BICEPS (Pick 1 per session)
Preacher Curls: 3×12-15
Hammer Curls: 3×12-15
Cable Curls: 3×15-20
Incline DB Curls: 3×10-12
SHOULDERS (Pick 1 per session)
Lateral Raises: 3×15-20
Face Pulls: 3×15-20
Front Raises: 3×12-15
CORE (Pick 2-3 for 10-min finisher)
Hanging Knee Raises: 3×10-15
Cable Crunches: 3×15-20
Cable Woodchops: 3×12 each
Ab Wheel: 3×8-12
Planks: 2-3×45-60 sec
"The only bad workout is the one that didn't happen."
"Consistency beats perfection."
"Progress, not perfection." (Your recovery wisdom applies here too!)
Now go build that strong, beautiful body. You've got this.