Men’s Training · Full body
Men’s Strength: Upper Drive
A men-focused strength session built around stable presses, pulls, lower-body work, and carries. This edition emphasizes press and pull.
GoalUpper, lower, and total-body strength skill · press and pull
LevelAll levels
Duration40–55 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Cable station · Optional machines
Men FocusedStrengthGymProgressivePress And Pull
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Align the machine pivot with your knee.
- Lift smoothly without kicking.
- Lower for two controlled seconds.
Alternatives
Coaching cues
- Hold dumbbells securely at the shoulders.
- Keep ribs over pelvis.
- Walk with small controlled steps.
Alternatives
Coaching cues
- Use a palms-in grip and keep your ribs down.
- Press through a comfortable path.
- Stop the set if your shoulder position changes.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
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