Dumbbell Rows
latissimus dorsi
rhomboids
traps
A unilateral movement where you row a dumbbell towards your waist while supporting yourself with the other arm.
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
dumbbell
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
Deadlift
hamstrings
glutes
lower back
quadriceps
A compound lift where you pick a barbell off the ground to a standing position, engaging multiple muscle groups.
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
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
