Workout

▶

Barbell Bench Press

Chest Barbell

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.

▶

Close-Grip Bench Press

Triceps Barbell

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.

▶

Cable Rope Tricep Extension

Triceps Cable

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.

▶

Single Leg Standing Calf Raise

Calves Bodyweight

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

▶

Floor Press

Other Bodyweight

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack.

▶

Single Arm Cable Press

Other Cable

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together.