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
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
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
Side Plank
obliques
transverse abdominis
A core stability exercise where you balance on one forearm and the side of your foot to target the obliques.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
