T-Bar Rows
latissimus dorsi
traps
rhomboids
A barbell row variation where you pull a bar anchored at one end toward your torso.
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
T-bar row machine
Step-Up
quadriceps
hamstrings
glutes
A unilateral movement where you step onto an elevated surface to engage the legs and glutes.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
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
EZ Bar Curl
biceps
A curl performed with an EZ curl bar, reducing wrist strain while targeting the biceps.
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
EZ curl bar