Bent-Over Barbell Rows
latissimus dorsi
traps
rhomboids
rear delts
A barbell exercise where you hinge at the hips and pull the bar toward your lower ribs.
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
Single-Arm Cable Rows
latissimus dorsi
rhomboids
traps
A single-arm cable machine exercise where you pull a handle towards your torso while seated.
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
cable machine
Dumbbell Bench Press
chest
triceps
shoulders
A bench press variation using dumbbells, allowing for a greater range of motion and muscle activation.
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
dumbbells
bench
Diamond Push-Up
triceps
chest
shoulders
A push-up variation where your hands form a diamond shape under your chest to emphasize the triceps.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Cable Crossovers
chest
A cable machine exercise where you bring the handles together in front of your body to isolate the chest muscles.
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
Cable Lateral Raise
lateral deltoids
A machine-based version of lateral raises that provides constant tension on the lateral delts.
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