Workout

▶

Barbell Curl

Biceps Barbell

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

▶

Seated Dumbbell Curl

Biceps Dumbbell

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

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.

▶

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.

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position.

▶

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.