Quest board
Quest boardTrainer routine: 3 sets of 12 on every lift, three days a week.
Weight rule. Last few reps should be hard with clean form. Easy 12 → bump the load. Can't hit 10 clean → drop it. Controlled movement beats heavy weight.
Quest 1
Legs + shoulders
Quads, glutes, delts, traps
Leg press
Quads, glutes, hamstrings
3 × 12
3 × 12
Leg curl
Hamstrings
3 × 12
Leg extension
Quads
3 × 12
Inner thigh
Inner thighs / adductors
3 × 12
Outer thigh
Glutes and outer hip
3 × 12
Side raise
Side delts
3 × 12
Front raise
Front delts
3 × 12
Front shoulder press
Shoulders / triceps
3 × 12
Face pull
Rear delts, upper back
3 × 12
Shrugs
Traps
3 × 12
Shoulder raise machine
Side delts
3 × 12
Glute kickback
Glutes
3 × 12
Smith machine squat
Quads, glutes
3 × 12
Quest 2
Chest + triceps
Press, fly, dips, isolation
3 × 12
3 × 12
Quest 3
Back + biceps
Rows, pulldowns, curls
T-bar row
Mid-back, lats
3 × 12
3 × 12
Front lat pulldown
Lats
3 × 12
Power rack chin-up
Lats, biceps
3 × 12
V-bar row
Mid-back / lats
3 × 12
Single-arm low row
Lats + mid-back
3 × 12
Hyperextension
Lower back, glutes, hamstrings
3 × 12
Barbell curl
Biceps
3 × 12
3 × 12
Preacher curl
Biceps
3 × 12
Hammer curl
Biceps + brachialis / forearms
3 × 12
Biceps machine curl
Biceps
3 × 12
Ab machine crunch
Abs
3 × 12
3 × 12
Waist rotary
Obliques / core
3 × 12
CardioTreadmill walk
Easy daily cardio, steps, recovery
20 min · 4.5 km/h
Incline treadmill walk
Low-impact cardio, glutes and calves
15 min · 5 km/h · 8% incline
Treadmill jog
Moderate cardio, endurance
15 min · 8 km/h · 1% incline
Stationary bike
Low-impact cardio, quads
20 min · level 6
Elliptical
Full-body, joint-friendly cardio
20 min · level 5