Back, Biceps, Abs (Repeat)

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Row the cable toward your torso to target your middle back muscles.

Stand at a preacher curl bench with an EZ bar loaded with your desired weight. Sit down and position your upper arms on the preacher pad, ensuring your armpits are firmly against the pad. Grip the EZ bar with an underhand grip, hands shoulder-width apart. Keep your elbows stationary and curl the bar upward by contracting your biceps, exhaling as you lift. Lower the bar slowly and under control back to the starting position, maintaining tension in the biceps throughout. Keep your back straight and avoid using momentum or swinging the weight to ensure proper isolation of the biceps.

Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

Sit on the floor with your knees bent and feet flat or slightly elevated for increased difficulty. Lean back slightly to engage your core, maintaining a straight back. Hold a weight (such as a dumbbell, plate, or kettlebell) with both hands, and twist your torso to one side, touching the weight to the floor beside your hip. Then, twist to the opposite side, touching the weight down on that side. Keep your core engaged throughout the movement, and avoid using momentum by controlling the twists. This exercise targets the oblique muscles and overall core stability.

Perform a back extension to strengthen the lower back and glutes.