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
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
Hanging Leg Raise
rectus abdominis
hip flexors
An advanced core exercise where you raise your legs while hanging from a bar.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Equipment Required
pull-up bar
Concentration Curl
biceps
A seated dumbbell curl focusing on isolating the biceps by keeping the upper arm stationary.
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