Machine Lat Pulldown

Pull-Ups

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

Hold the dumbbells with an underhand grip. Seated on an incline bench. Slowly lift the dumbbell up to chest height Return to starting position and repeat.

Dumbbell Incline Curl

Dumbbell Single-Leg Calf Raise

Lie on your front leaning your forehead on the back of your palms. Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground). Raise your chest off the ground and lower it without resting on the ground before the next rep

Lower Back Extensions 2

Hold the dumbbells with a neutral grip (thumbs facing the ceiling). Slowly lift the dumbbell up to chest height Return to starting position and repeat.

Dumbbell Hammer Curl

AI-generated exercise: dumbbell bent over row

Dumbbell Bent Over Row

Start by sitting on a bench with a barbell resting on your knees. Your feet should be flat on the ground, about hip-width apart. Place your hands on the barbell for support, and lift your heels off the ground. Hold this position for a moment, then slowly lower your heels back to the ground.

Barbell Seated Calf Raise

Barbell Standard Curl

Use a handle attachment or no attachment at all. The cable should be set to the top. Walk a few steps away with the cable coming from the opposing side of the working arm. From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.

Cable High Reverse Fly

Lie on your back, arms extended upward, legs raised with knees bent. Lower opposite arm and leg to floor, keeping back pressed against ground. Alternate sides, maintain core engagement, and repeat for desired reps or time.

full body