Leg Press
quadriceps
hamstrings
glutes
A machine-based exercise where you push a weighted platform away using your legs.
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
leg press machine
Lunges
quadriceps
hamstrings
glutes
A unilateral movement where you step forward or backward and lower your body before returning to the start.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Mountain Climbers
core
shoulders
quadriceps
hamstrings
A dynamic exercise where you alternate driving your knees toward your chest in a push-up position.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
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
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
Rear Delt Fly
rear deltoids
traps
An isolation exercise where you bend over and extend your arms outward to strengthen the rear 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
dumbbells
cable machine