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23
๐ช Chest
4
๐ Back
4
๐ฆต Legs
4
๐คท Shoulders
3
๐ช Arms
4
โค๏ธ Cardio
2
๐ฏ Core
2
Barbell Bench Press
chest ยท barbell ยท pectoralis major
โ
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Incline Dumbbell Press
chest ยท dumbbell ยท upper pectoralis major
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Dumbbell Flyes
chest ยท dumbbell ยท pectoralis major
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Push-ups
chest ยท bodyweight ยท pectoralis major
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Conventional Deadlift
back ยท barbell ยท erector spinae, latissimus dorsi, rhomboids
โ
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Pull-ups
back ยท bodyweight ยท latissimus dorsi, rhomboids
โ
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Barbell Rows
back ยท barbell ยท latissimus dorsi, rhomboids, middle traps
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Lat Pulldowns
back ยท cable ยท latissimus dorsi
โ
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Barbell Back Squat
legs ยท barbell ยท quadriceps, glutes
โ
+
Romanian Deadlift
legs ยท barbell ยท hamstrings, glutes
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Bulgarian Split Squats
legs ยท dumbbell ยท quadriceps, glutes
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Calf Raises
legs ยท bodyweight ยท gastrocnemius, soleus
โ
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Overhead Press
shoulders ยท barbell ยท anterior deltoid, medial deltoid
โ
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Lateral Raises
shoulders ยท dumbbell ยท medial deltoid
โ
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Face Pulls
shoulders ยท cable ยท rear deltoid, rhomboids
โ
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Close Grip Bench Press
arms ยท barbell ยท triceps
โ
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Barbell Curls
arms ยท barbell ยท biceps
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Hammer Curls
arms ยท dumbbell ยท biceps, brachialis
โ
+
Tricep Dips
arms ยท bodyweight ยท triceps
โ
+
Burpees
cardio ยท bodyweight ยท full body
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Mountain Climbers
cardio ยท bodyweight ยท core, shoulders
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Plank
core ยท bodyweight ยท rectus abdominis, transverse abdominis
+
Dead Bug
core ยท bodyweight ยท transverse abdominis, rectus abdominis
+
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