Workout

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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.

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.

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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.

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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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Bent Over Barbell 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.

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Cross Body Hammer Curls

Biceps Dumbbell

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

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.

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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Leg Raise

Core Bodyweight

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.