Workout

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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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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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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.

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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Hanging 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.

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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.

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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.

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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.