Workout

▶

Pull Up

Back Pull Up Bar

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms.

▶

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.

▶

Reverse Grip Barbell Bent Over Row

Back Barbell

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

▶

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.

▶

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.

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.

▶

Dumbbell Row

Back Dumbbell

Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight.

▶

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.