Exercises
Bent-Over Barbell Row
Latissimus Dorsi · Rhomboids, Trapezius
intermediate
Back 4 × 8-10 Rest 75s Gym
Dumbbell Row
Latissimus Dorsi · Rhomboids, Biceps
beginner
Back 3 × 10-12 Rest 60s Home / Gym
Inverted Row
Latissimus Dorsi · Rhomboids, Biceps
intermediate
Back 3 × 8-12 Rest 60s Home
Lat Pulldown
Latissimus Dorsi · Biceps, Rhomboids
beginner
Back 3 × 10-12 Rest 60s Gym
Pull-Up
Latissimus Dorsi · Biceps, Rhomboids
advanced
Back 3 × 5-10 Rest 90s Home / Gym
Resistance Band Row
Rhomboids · Trapezius, Latissimus Dorsi
beginner
Back 3 × 12-15 Rest 45s Home
Seated Cable Row
Rhomboids · Latissimus Dorsi, Trapezius
beginner
Back 3 × 10-12 Rest 60s Gym
Superman
Lower Back · Glutes
beginner
Back 3 × 10-15 Rest 30s Home
Barbell Curl
Long Head · Short Head, Brachialis
beginner
Biceps 3 × 10-12 Rest 45s Gym
Dumbbell Curl
Short Head · Long Head, Brachialis
beginner
Biceps 3 × 10-12 Rest 45s Home / Gym
Hammer Curl
Brachialis · Forearms
beginner
Biceps 3 × 10-12 Rest 45s Home / Gym
Resistance Band Curl
Long Head · Short Head
beginner
Biceps 3 × 12-15 Rest 40s Home
Seated Calf Raise
Soleus · Gastrocnemius
beginner
Calves 3 × 15-20 Rest 30s Gym
Standing Calf Raise
Gastrocnemius · Soleus
beginner
Calves 3 × 15-20 Rest 30s Home / Gym
High Knees
Full Body · Hip Flexors, Core
beginner
Cardio 3 × 30 sec Rest 25s Home / Gym
Jump Rope
Full Body · Calves, Cardio
beginner
Cardio 3 × 45-60 sec Rest 30s Home / Gym
Jumping Jacks
Full Body · Cardio
beginner
Cardio 3 × 30-45 sec Rest 20s Home / Gym
Barbell Bench Press
Middle Chest · Triceps, Front Deltoids
intermediate
Chest 4 × 6-10 Rest 90s Gym
Cable Crossover
Lower Chest · Middle Chest
intermediate
Chest 3 × 12-15 Rest 60s Gym
Chest Press Machine
Middle Chest · Triceps
beginner
Chest 3 × 10-12 Rest 60s Gym
Decline Push-Up
Upper Chest · Front Deltoids, Triceps
intermediate
Chest 3 × 8-12 Rest 50s Home
Diamond Push-Up
Middle Chest · Triceps
intermediate
Chest 3 × 8-12 Rest 50s Home / Gym
Dumbbell Fly
Middle Chest · Front Deltoids
intermediate
Chest 3 × 10-15 Rest 60s Home / Gym
Incline Dumbbell Press
Upper Chest · Front Deltoids, Triceps
intermediate
Chest 3 × 8-12 Rest 75s Home / Gym
Incline Push-Up
Lower Chest · Triceps, Shoulders
beginner
Chest 3 × 12-15 Rest 40s Home
Push-Up
Middle Chest · Triceps, Front Deltoids
beginner
Chest 3 × 10-15 Rest 45s Home / Gym
Bicycle Crunch
Obliques · Rectus Abdominis
beginner
Core 3 × 20-30 Rest 30s Home / Gym
Dead Bug
Rectus Abdominis · Transverse Abdominis, Hip Flexors
beginner
Core 3 × 10-12 each side Rest 30s Home / Gym
Hanging Leg Raise
Hip Flexors · Rectus Abdominis
advanced
Core 3 × 8-12 Rest 45s Home / Gym
Plank
Transverse Abdominis · Rectus Abdominis, Lower Back
beginner
Core 3 × 30-45 sec Rest 30s Home / Gym
Russian Twist
Obliques · Rectus Abdominis
beginner
Core 3 × 20-30 Rest 30s Home / Gym
Side Plank
Obliques · Transverse Abdominis
beginner
Core 3 × 20-30 sec each side Rest 30s Home / Gym
Farmer's Carry
Grip · Trapezius, Core
beginner
Forearms 3 × 30-40 m Rest 60s Home / Gym
Wrist Curl
Wrist Flexors · Grip
beginner
Forearms 3 × 15-20 Rest 30s Home / Gym
Burpee
Full Body · Cardio
intermediate
Full Body 3 × 10-15 Rest 45s Home / Gym
Mountain Climbers
Core · Cardio, Hip Flexors
beginner
Full Body 3 × 30-40 sec Rest 30s Home / Gym
Bulgarian Split Squat
Gluteus Medius · Quadriceps, Hamstrings
intermediate
Glutes 3 × 8-12 each leg Rest 60s Home / Gym
Cable Glute Kickback
Gluteus Minimus · Hamstrings
beginner
Glutes 3 × 12-15 each leg Rest 45s Home / Gym
Glute Bridge
Gluteus Maximus · Hamstrings, Core
beginner
Glutes 3 × 15-20 Rest 40s Home
Hip Thrust
Gluteus Maximus · Hamstrings
beginner
Glutes 4 × 10-15 Rest 60s Home / Gym
Kettlebell Swing
Semitendinosus · Glutes, Lower Back
intermediate
Hamstrings 4 × 15-20 Rest 60s Home / Gym
Leg Curl Machine
Biceps Femoris · Semitendinosus, Semimembranosus
beginner
Hamstrings 3 × 10-15 Rest 50s Gym
Nordic Curl (assisted)
Semimembranosus · Glutes
advanced
Hamstrings 3 × 5-8 Rest 75s Home / Gym
Romanian Deadlift
Biceps Femoris · Glutes, Lower Back
intermediate
Hamstrings 4 × 8-10 Rest 90s Home / Gym
Cat-Cow Stretch
Lower Back · Core
beginner
Mobility 1 × 8-10 cycles Rest 0s Home / Gym
Child's Pose
Lower Back · Hips, Shoulders
beginner
Mobility 1 × 30-45 sec Rest 0s Home / Gym
Downward Dog
Hamstrings · Calves, Shoulders
beginner
Mobility 1 × 30-45 sec Rest 0s Home / Gym
Hip Circles
Hip Mobility · Glutes
beginner
Mobility 1 × 8 each direction Rest 0s Home / Gym
Neck Stretch
Neck · Trapezius
beginner
Mobility 1 × 20-30 sec each side Rest 0s Home / Gym
Standing Quad Stretch
Quadriceps · Hip Flexors
beginner
Mobility 1 × 20-30 sec each side Rest 0s Home / Gym
World's Greatest Stretch
Hip Mobility · Hamstrings, Thoracic Spine
beginner
Mobility 1 × 5 each side Rest 0s Home / Gym
Barbell Back Squat
Vastus Lateralis · Glutes, Hamstrings
intermediate
Quadriceps 4 × 6-10 Rest 100s Gym
Bodyweight Squat
Vastus Intermedius · Glutes, Hamstrings
beginner
Quadriceps 3 × 15-20 Rest 40s Home / Gym
Goblet Squat
Vastus Medialis · Glutes, Core
beginner
Quadriceps 3 × 10-15 Rest 60s Home / Gym
Leg Press
Vastus Lateralis · Glutes, Hamstrings
beginner
Quadriceps 3 × 10-15 Rest 75s Gym
Walking Lunge
Rectus Femoris · Glutes, Hamstrings
beginner
Quadriceps 3 × 10-12 each leg Rest 50s Home / Gym
Front Raise
Front Deltoids · Lateral Deltoids
beginner
Shoulders 3 × 12-15 Rest 45s Home / Gym
Lateral Raise
Lateral Deltoids · Trapezius
beginner
Shoulders 3 × 12-15 Rest 45s Home / Gym
Overhead Press
Front Deltoids · Lateral Deltoids, Triceps
intermediate
Shoulders 4 × 6-10 Rest 75s Home / Gym
Pike Push-Up
Front Deltoids · Triceps, Upper Chest
intermediate
Shoulders 3 × 8-12 Rest 60s Home
Rear Delt Fly
Rear Deltoids · Trapezius, Rhomboids
beginner
Shoulders 3 × 12-15 Rest 45s Home / Gym
Close-Grip Push-Up
Medial Head · Lateral Head, Chest
intermediate
Triceps 3 × 8-12 Rest 50s Home / Gym
Overhead Triceps Extension
Long Head · Lateral Head
beginner
Triceps 3 × 10-12 Rest 45s Home / Gym
Triceps Dip
Lateral Head · Long Head, Front Deltoids
intermediate
Triceps 3 × 8-12 Rest 60s Home / Gym
Triceps Pushdown
Lateral Head · Medial Head, Long Head
beginner
Triceps 3 × 10-15 Rest 45s Gym