Bibliotecă exerciții

Flat bench press with barbell.

Chest fly on cable machine.

Press on an incline bench.

Standard push-up.

Bent-over barbell row.

Conventional deadlift.

Wide-grip lat pulldown.

Overhand pull-up.

Horizontal cable row.

Side lateral raise.

Rear delt face pull.

Standing barbell press.

Back squat.

Standing calf raise.

Lying or seated leg curl.

45-degree leg press.

Hip-hinge RDL.

Alternating walking lunges.

Standing biceps curl.

Neutral-grip curl.

Lying triceps extension.

Rope or bar pushdown.

Kneeling cable crunch.

Raised legs from hang.

Front plank hold.

Seated rotational twist.

Assault or spin bike sprints.

Single- or double-under.

Ergometer row.

Steady-state or intervals.