Workout

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Barbell Incline Bench Press

Chest Barbell

Lie back on an incline 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.

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Shotgun Row

Back Bodyweight

Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance.

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Hammer Curls

Biceps Dumbbell

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

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Plank

Core Bodyweight

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

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Decline Sit Up

Core Bodyweight

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.