Deadlifts
lower back
glutes
hamstrings
traps
A full-body exercise where you lift a barbell from the ground to a standing position.
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
Face Pulls
rear delts
traps
rhomboids
A cable exercise where you pull a rope attachment toward your face to strengthen the rear delts and upper back.
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
cable machine
Overhead Triceps Extension
triceps
A dumbbell or cable exercise where you extend your arms overhead, focusing on the long head of the triceps.
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
dumbbell
cable machine
Plate Pinch
forearms
grip strength
A grip-strengthening exercise where you hold weight plates together using only your fingers.
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
weight plates
Crunch
rectus abdominis
A core exercise where you lift your upper back off the ground while keeping your lower back on the floor.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
