Workout

Front Squat

Quads Barbell

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.

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Barbell Shoulder Press

Shoulders Barbell

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.

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Dumbbell Romanian Deadlift

Hamstrings Dumbbell

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

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Dumbbell Rear Delt Raise

Shoulders Dumbbell

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent.

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

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Decline Crunch

Core Bodyweight

Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in.

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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.