Bench Press
chest
triceps
shoulders
A barbell or dumbbell exercise where you press the weight away from your chest while lying on a bench.
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
bench
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
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
Equipment Required
barbell
dumbbells
bodyweight
Bulgarian Split Squat
quadriceps
hamstrings
glutes
A challenging unilateral exercise where you squat with one foot elevated behind you.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
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
Plank
rectus abdominis
transverse abdominis
obliques
lower back
A static hold exercise where you support your body weight on your forearms and toes, engaging the core.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
