B

Bench Press

Chest barbell push

Sets n/a

Reps 5-10

Rest 90-180 seconds

Chest - Keep your feet planted. Squeeze your shoulder blades together. Lower the bar with control. Touch the bar to the mid-chest.…

B

Bicep Curl

Arm, Biceps barbell pull

Sets n/a

Reps 8-15

Rest 45-90 seconds

Biceps - Keep elbows close to your sides. Stand tall and brace your core. Curl without swinging. Squeeze the biceps at the…

D

Dumbbells Shoulder Press

dumbbell push

Sets n/a

Reps 6-12

Rest 90-150 seconds

Shoulder - Brace your core. Keep ribs down. Press straight overhead. Keep wrists stacked. Avoid arching your lower back. Control the lowering…

L

Lat Pulldown

Back machine pull

Sets n/a

Reps 8-12

Rest 60-120 seconds

Lats - Sit tall and brace your core. Drive elbows down and back. Pull the bar to the upper chest. Keep shoulders…

L

Lateral Raise

barbell isolation

Sets n/a

Reps 12-20

Rest 45-90 seconds

Side Deltoids - Keep a slight bend in the elbows. Lead with the elbows. Raise to shoulder height. Keep shoulders down. Control…

L

Leg Press

machine squat

Sets n/a

Reps 8-15

Rest 90-180 seconds

Quadriceps - Keep your back flat against the pad. Press through your whole foot. Keep knees tracking over toes. Lower with control.…

R

Romanian Deadlift

Legs barbell hinge

Sets 3

Reps 8-12

Rest 60-90 seconds

Hamstrings - Keep the bar close. Push hips back. Brace your core. Keep your spine neutral.

T

Triceps Pushdown

Arm cable push

Sets n/a

Reps 10-15

Rest 45-90 seconds

Triceps - Keep elbows pinned to your sides. Stand tall and brace your core. Push down through the hands. Fully extend the…