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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Dumbbell Squat

Quads Dumbbell

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out.

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Dumbbell Bent Over Row

Back Dumbbell

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

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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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Concentration Curl

Biceps Dumbbell

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out.

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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.