assisted pull ups
Use a band or machine to support part of your weight, grip the bar, and pull your chin above it.
barbell row
Hinge at the hips with a slight bend in your knees, grab the barbell, and row it to your lower chest.
Chest supported dumbell rows
Lie face down on an incline bench, let the dumbbells hang, and pull them toward your hips.
deadlift
Stand with feet hip‑width, grip the bar at shin level, and push through your heels to lift it upright.
seated bicep curl
Sit upright with arms hanging, hold dumbbells, and curl them toward your shoulders without swinging.
bicep curl + shoulder press
Curl the weight to shoulder height then press overhead in one fluid motion.
back extensions
Lie face down on a hyperextension bench and lift your torso until your body forms a straight line.
Planks
Hold a forearm plank for 30 seconds, then perform 10 small hip raises while maintaining a straight body.
Press
Lie on a bench with feet planted, unrack the bar at chest level, and press it upward until arms lock out.
Triceps corda
Stand at a cable station with rope attachment and extend your elbows downward to straighten your arms.
Assisted dips
Use a dip machine or band for support, lower until elbows reach 90°, then press your body back up.
Flies
Lie on a bench holding dumbbells above chest, open your arms wide with a slight elbow bend, then bring them together.
Shoulder press dumbels
Hold dumbbells at shoulder height and press them overhead until your arms are fully extended.
Lateral raises
Stand holding dumbbells at your sides and lift them out to shoulder height with a slight elbow bend.
Leg raises elbow assisted
Support your upper body on elbows, lie back, and lift both legs until perpendicular to the floor.
Squats
Stand with feet shoulder‑width and barbell on your upper back, squat down to parallel, then drive up.
Deadlifts
Stand with feet hip‑width, grip the bar, and lift by extending hips and knees until standing upright.
Leg curls
Lie face down on a leg curl machine and curl your heels toward your glutes.
Glutes - Hip Thrusts
Lie on your back with knees bent and feet flat, then press through heels to lift your hips upward.
Out Abductors
Sit in the abductor machine and press your legs outward against the pads.
In abductor
Sit in the adductor machine and squeeze your legs together against the pads.
Lunges
Hold dumbbells at your sides, step forward into a lunge until front thigh is parallel, then return.
Leg raises
Lie on your back and lift straight legs toward the ceiling while keeping your lower back pressed down.
Crunches
Lie on your back with knees bent and curl your shoulders toward your hips before lowering down.
Goblet Squat
Hold a dumbbell vertically at chest level with both hands and perform a deep squat, keeping your chest up and knees out.
Bulgarian Split Squats
killer for single-leg strength and balance.
Romanian Deadlifts
targets hamstrings and glutes with a nice stretch. different from normal deadlifts as bar/weight doesnt go to the floor.
Cable Kickbacks
isolate the glutes and shape.
Leg Press Machine
for strength and muscle definition.
Donkey Kicks
put a weight behind your knee and elevate your leg backwards
Incline Dumbbell Press
Targets upper chest
Shoulder Press Machine
Core engaged, shoulders locked and push the weight
Machine Chest Fly
Keep slight bend in elbows
Dumbell Front Raise
Light weight, slow control
Tricep Single Arm Extension
low weight, keep the elbow still and arm straight, only forearm moves
Pushups Alternative 1
Pushups followed by single arm touch
Bycicle Crunches
alternate, 1 time each leg counts as 1 rep