Gym
(yes, it's incomplete)
Items in this hypelist
Chest
Rotator cuff ((warm-up))
Low Cable Fly
Bench Press
(Machine or with bar)
Crucifix in the machine
Incline Bench Press
Triceps
Close-grip bench press
Triceps extension pulley
Triceps pulley
(Preferably a w bar)
French press pulley
Shoulders
Front shoulder
Can be done with dumbbells or in the pulley (or also done bilaterally), also a replacement for shoulder press
Lateral raise with dumbbells
(Replacement for lateral raise on the pulley)
Shoulder press
(Can be either with dumbbells or in the machine)
Lateral raise pulley
(pulley at waist height)
Back
Horseback rowing
(Replacement the seated rowing with chest support)
Inverted crucifix
Pulldown
(Replacement the High Pull with supinated grip)
High Pull, Supinated grip on the machine
Low row, wide grip
High pull, closed grip
Seated rowing with chest support
Biceps
Biceps straight curl
(can be done with a barbell, dumbbell, or pulley machine)
45° curl
Preacher curl
(It can be unilateral using dumbbells, in pulley machine, or with barbell)
Forearms
Fist curl
Reverse curl
Hammer curl
Core
Abdominal pulley
Lying leg raise
Abdominal exercises
Leg & Calf
Standing calf raise
Seated calf raise
Basic leg stretch
(do it so your left foot reaches your right hand and vice versa, use the help of a wall if you lack balance)
Adductor
Abductor
Hack squat
Leg press
Thigh flexor
Thigh extensor
Cardio
Bike
5-10 min (It can be used to replace the stairs excercise)
Stairs
5-10 min
Treadmill
20-30 min
Essential for a diet
Avoid ultra-processed foods
Soda, ice cream, snacks, etc
Drink water
At least 3 liters a day
SLOW AND STEADY
Don't rush on your diet too much, understand the process, do it gradually
