24 exercises

Exercise guides

Technique guides for the most common strength training exercises — with muscle groups, execution cues and recommended sets and reps.

Legs

Squat Barbell or bodyweight Quadriceps, Glutes, Hamstrings, Core Deadlift Barbell Hamstrings, Glutes, Lower back, Trapezius, Forearms Hip Thrust Barbell and bench Glutes, Hamstrings, Core Romanian Deadlift Barbell or dumbbells Hamstrings, Glutes, Lower back Front Squat Barbell Quadriceps, Core, Upper back, Glutes Leg Extension Machine Quadriceps Leg Curl Machine Hamstrings Bulgarian Split Squat Dumbbells or barbell and a bench Quadriceps, Glutes, Hamstrings, Balance Goblet Squat Dumbbell or kettlebell Quadriceps, Glutes, Core

Chest

Bench Press Barbell and bench Pectorals, Front deltoid, Triceps Incline Bench Press Barbell or dumbbells and an incline bench Upper pectorals, Front deltoid, Triceps Cable Fly Cable machine Pectorals, Front deltoid Push-Up None Pectorals, Triceps, Front deltoid, Core

Back

Seated Cable Row Cable machine Latissimus dorsi, Rhomboids, Rear deltoid, Biceps Lat Pulldown Cable machine Latissimus dorsi, Biceps, Rear deltoid, Rhomboids Pull-Up / Chin-Up Pull-up bar Latissimus dorsi, Biceps, Rear deltoid, Core

Shoulders

Overhead Press Barbell or dumbbells Front deltoid, Lateral deltoid, Triceps, Trapezius Lateral Raise Dumbbells or cable Lateral deltoid Face Pull Cable machine Rear deltoid, Rotator cuff, Rhomboids, Trapezius

Arms

Bicep Curl Dumbbells, barbell or cable Biceps, Brachialis, Forearms Triceps Pushdown Cable machine Triceps Dips Dip bars or two parallel surfaces Triceps, Lower pectorals, Front deltoid Farmer's Walk Heavy dumbbells or kettlebells Forearms, Trapezius, Core, Glutes, Calves

Core

Plank None Core, Rectus abdominis, Obliques, Lower back

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