Exercise library
How to do each lift: the setup, the cues, the mistakes and the swaps. The rep range, rest and load step on every page are the ones the Month6 app programs, read from its exercise catalog, so the page and the app never disagree.
Chest
Bench press
How do you bench press with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Dip
How do you do dips for chest with good form?
6–15 reps · 90 seconds rest · Bodyweight
Dumbbell bench press
How do you do a dumbbell bench press properly?
8–12 reps · 90 seconds rest · Dumbbells
Incline dumbbell press
How do you do an incline dumbbell press with good form?
8–12 reps · 90 seconds rest · Dumbbells
Push-up
How do you do a push-up with proper form?
8–20 reps · 60 seconds rest · Bodyweight
Back
Barbell row
How do you do a barbell row with good form?
8–12 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Chin-up
How do you do a chin-up with good form?
4–12 reps · 90 seconds rest · Bodyweight
Deadlift
How do you deadlift with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Lat pulldown
How do you do a lat pulldown with good form?
8–12 reps · 90 seconds rest · Gym (barbell, cable or machine)
Pull-up
How do you do a pull-up with good form?
4–12 reps · 90 seconds rest · Bodyweight
Shoulders
Dumbbell shoulder press
How do you do a dumbbell shoulder press correctly?
8–12 reps · 90 seconds rest · Dumbbells
Lateral raise
How do you do a dumbbell lateral raise properly?
12–20 reps · 60 seconds rest · Dumbbells
Overhead press
How do you do a standing overhead press with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Arms
Dumbbell curl
How do you do a dumbbell curl with good form?
10–15 reps · 60 seconds rest · Dumbbells
Hammer curl
How do you do a hammer curl and what does it work?
10–15 reps · 60 seconds rest · Dumbbells
Triceps pushdown
How do you do a triceps pushdown on the cable machine?
10–15 reps · 60 seconds rest · Gym (barbell, cable or machine)
Legs
Back squat
How do you do a barbell back squat with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Barbell hip thrust
How do you do a barbell hip thrust correctly?
8–12 reps · 90 seconds rest · Gym (barbell, cable or machine)
Goblet squat
How do you do a goblet squat?
10–15 reps · 90 seconds rest · Dumbbells
Leg press
How do you use the leg press machine with good form?
10–15 reps · 90 seconds rest · Gym (barbell, cable or machine)
Romanian deadlift
How do you do a Romanian deadlift properly?
8–12 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Core
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.
