Family Gym

YOUR FOUR-DAY ROUTINE

Let’s move, Max.

Light weights. Steady movements. One set at a time.

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WEEK OF21 Sept 2026
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YOUR OWN PACE

Other workout days

Cardio, a walk, or something different? Log what you did.

These completed activities count separately from your four planned workouts.

Chest & shoulders

3 sets × 10 reps
First, warm up for 5–10 minutes

Take an easy walk and move your joints gently. Use very light weights and rest 60–90 seconds between sets, or longer if needed.

01

Chest

Dumbbell chest press

3 × 10
Start position on the left and finish position on the right for Dumbbell chest press
1 · Start2 · Finish
  1. Lie on a flat bench with feet planted. Hold the weights beside your chest.
  2. Press upward, keeping wrists above elbows and elbows slightly tucked.
  3. Lower slowly to a comfortable depth. Keep your shoulders on the bench.
02

Upper chest

Incline dumbbell press

3 × 10
Start position on the left and finish position on the right for Incline dumbbell press
1 · Start2 · Finish
  1. Set the bench to a low incline, about 30°. Plant your feet.
  2. Start with weights beside your upper chest; press them up.
  3. Lower with control. Keep your head and back supported.
03

Shoulders

Dumbbell lateral raise

3 × 10
Start position on the left and finish position on the right for Dumbbell lateral raise
1 · Start2 · Finish
  1. Stand tall with light weights by your sides and soft elbows.
  2. Lift your arms out to the sides, no higher than shoulder level.
  3. Lower slowly. Keep shoulders relaxed and avoid swinging.
04

Shoulders

Seated dumbbell shoulder press

3 × 10
Start position on the left and finish position on the right for Seated dumbbell shoulder press
1 · Start2 · Finish
  1. Sit with your back supported and feet flat. Hold light weights at shoulder height, palms facing forward and wrists above elbows.
  2. Press the weights overhead without rotating your wrists. Keep a small bend in your elbows and breathe out.
  3. Lower slowly to shoulder height. Keep your back against the bench and stay within a comfortable range.
05

Front of arms

Dumbbell biceps curl

3 × 10
Start position on the left and finish position on the right for Dumbbell biceps curl
1 · Start2 · Finish
  1. Stand tall, arms at your sides and palms facing forward.
  2. Keep elbows beside your ribs. Curl the weights toward your shoulders.
  3. Lower slowly without swinging your body.
06

Back of arms

Triceps pushdown

3 × 10
Start position on the left and finish position on the right for Triceps pushdown
1 · Start2 · Finish
  1. Set the cable high. Stand tall with elbows tucked beside your ribs.
  2. Press the handle down by straightening your elbows gently.
  3. Let the handle rise slowly. Keep your upper arms still.
07

Steady cardio

Easy treadmill walk

10 min
Illustrated setup for Easy treadmill walk
Stay upright · Move at a comfortable pace
  1. Attach the safety clip. Start with a flat or very gentle incline.
  2. Walk at a comfortable pace where you can still talk.
  3. Slow down gradually to finish. Check off each 5 minutes completed.

Pictures show the movement. Equipment can differ—ask gym staff to help with your first setup. Videos open only when you choose to watch.