Exercise guides at KrishxLifting are built to help you understand each movement, choose the right sets and reps, and improve your training form.
These exercise guides focus on practical training, proper technique, muscle targeting, and progression so you can train with more confidence
Chest Exercise Guides
Bench press
Sets: 3 (1 warm-up set + 2 working sets)
Reps: 8-10 ( Working set Till failure)
Form tips: Keep your feet flat on the ground, shoulder blades pulled back, and lower the bar slowly to mid chest.
Dumbbell Press
Alternative: No barbell? Try dumbbell press- same muscle, same reps.
Sets: 2( working only )
Reps: 8-10 (Till failure)
Form tip: Control the dumbbells on the way down, keep the elbows slightly tucked(not flared out), and press up in a smooth motion without banging the weights together at the top
Incline Bench Press
Sets: 2 ( working only)
Reps:8-10(Till failure)
Form tip: Set the bench to a 30-45 degree incline, keep your lower back pressed against the bench, and lower the bar to your upper chest
Incline Dumbbell Press
Sets: 2 ( working only)
Reps:8-10(Till failure)
Form tip: Set the bench to a 30-45 degree incline, keep your lower back pressed against the bench, and lower the dumbbells to your upper chest
Push-ups
Sets: 2
Reps: 12-15(or to failure)
Form tips: Keep your body in a straight line from head to heels, hands slightly wider than shoulder-width, and lower your chest close to the ground
Chest Fly
Sets: 2
Reps: 10-12(Till failure)
Form tips: Keep a slight bend in your elbows throughout, and focus on squeezing your chest as you bring the weights together
Back
Pull-ups
Sets: 3(1 warm-up + 2 woeking sets)
Reps: 8-10 (working sets till failure)
Form tip: Grip the bar slightly wider than shoulder-width, pull your chest towards the bar, and control the descent to avoid swinging your body
Lat Pulldown
Sets: 2( working)
Reps: 10-12(till failure)
Form Tip: Pull the bar down to your upper chest, keep your chest up, and avoid leaning back too much or using momentum
Barbell Row (Bent-over row )
Sets: 2(working)
Reps: 8-10 (till failure)
Form tip: Hinge the hips, keep your back flat, and pull the bar towards your lower stomach while squeezing your shoulder blades together
Seated Cable Row
Sets: 2(working)
Reps: 10-12 (till failure )
Form tip: Keep your back straight, pull the handle towards your torso, and squeeze your shoulder blades at the end of the movement
Shoulder
Overhead Press(barbell or Dumbbell)
Sets: 3 (1 warm-up + 2 working set)
Reps: 8-10(working set till failure )
Form tips: Keep your core tight, press the weight straight overhead without arching your lower back, and fully extend your arms at the top
Lateral Raise (cable or dumbbell)
Sets: 2 (working)
Reps: 12-15 (till failure)
Form tip: Keep a slight bend in your elbows, raise the dumbbell/ cable to shoulder height, and avoid using momentum to control the movement
Rear Delt Fly
Sets: 2 (working)
Reps: 12-15( till failure)
Form tip: Hinge forward at the hips with a slight bend in your knees, keep a slight bend in your elbows, and squeeze your shoulder blades together as you raise the dumbbells out to the side
Arms
Bicep Curl (Barbell or Dumbbell)
Sets: 3(1 warm-up + 2 working)
Reps: 10-12 (to failure)
Form tip: Keep your elbows to your side; curl the weight up without swinging your body; control the descent … keep your elbows naturally flared out of your body
Hammer Curl
Sets: 2 (working only)
Reps: 10-12 ( till failure)
Form tip: Keep your palms facing each other throughout the movement, and avoid using momentum to lift the weight
Tricep Pushdown
Sets: 3 (1 warm-up + 2 working)
Reps: 10-12 (failure)
Form tip: Keep your elbows tucked at your sides, push the bar/rope down fully, and control the weight on the way back up.
Triceps Dips (or Overhead Triceps Extension)
Sets: 2(working only)
Reps: 10-12 (failure)
Form tip: Keep your elbows pointing backward (not flared out), and lower your body until your elbows reach 90 degrees
Legs
Squats (Barbell)
Sets: 3 (1 warm-up + 2 working sets)
Reps: 8-10(Working set till failure)
Form tip: Keep your chest up, push your hips back, and lower until your thighs are at least parallel to the ground – knees tracking in line with your toes.
Leg Press
Set: 2(working)
Reps: 10-12 (till failure)
Form tip: Keep your feet shoulder-width apart on the platform, lower with control, and avoid locking your knees fully at the top
Romanian Deadlift(RDL)
Sets: 2 (working)
Reps: 12-15(till failure)
Form tip: Keep a slight bend in your knees, hinge at the hips, and lower the bar close to your legs until you feel a stretch in your hamstrings
Leg Curl (Hamstring)
Sets: 2(working)
Reps: 12-15 (till failure)
Form tip: Control the movement on both the curl and release; avoid using momentum to lift the weight.
Leg Extension(Quads)
Sets: 2 (working)
Reps: 12-15(till failure)
Form tip: Extend fully at the top and squeeze your quads, then lower with control- avoid swinging the weight.
Calf Raise
Sets: 2(working)
Reps: 15-20(till failure)
Form tip: Rise up onto your toes fully, pause at the top, and lower slowly to get a full stretch at the bottom.
Core/Abs
Plank
Sets: 3
Reps: Hold for 30-60 seconds
Form tip: Keep your body in a straight line from head to heels, engage your core, and avoid letting your hips sag or rise too high
Crunches
Sets: 2 (working)
Reps: 15-20
Form tip: Keep your lower back pressed into the ground, curl your shoulders up towards your pelvis, and avoid pulling on your neck
leg Raises
Sets: 2 (working)
Reps: 12-15
Form tip: Hang from the bar with a firm grip, avoid swinging your body, and raise your legs(straight or bent knees) up towards your chest using your core, not momentum
Russian twist
Sets: 2(working)
Reps: 12-15
Form tip: Keep your feet slightly off the ground ( or on the ground for an easier variation), and rotate your torso side to side with control
Use these exercise guides to understand each exercise and build a more effective workout routine
These exercise guides cover proper form, useful variations, and practical training tips for different movements. These exercise guides can help you choose the right movements and improve your overall workout routine.
For additional exercise references, you can also explore the ACE Exercise Library.
