Squat
quadriceps
hamstrings
glutes
calves
A compound movement where you lower your hips from a standing position and then return to standing.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
dumbbells
bodyweight
Bicycle Crunch
rectus abdominis
obliques
A dynamic crunch variation where you alternate bringing opposite elbows and knees together.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
No equipment required.
Hammer Curl
biceps
brachialis
A variation of the bicep curl where the palms face each other, targeting both the biceps and brachialis.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells