Exercise Name Rack Lockout Also Called Bench Press Lockout Primary Muscles Triceps Secondary Muscles Chest, Shoulders Function Strength Mechanics Compound Force Push Required Equipment Barbell Alternative Equipment Weight Bench, Power Rack Experience Intermediate Rep Range 3-8 Tempo 1-1-X-1 Variations Board Press, Floor Press, Close Grip Rack Lockout, Incline Rack Lockout, Overhead Rack Lockout Alternatives Close Grip Bench … Read more
Exercise Name Partial Squat Also Called Partials, Half Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Partial Band Squat, Partial Reverse Band Squat, Partial Squat with Chains, Squat Lockout Alternatives Front … Read more
Exercise Name Barbell Split Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Experience Beginner Rep Range 5-12 Tempo 2-0-1-0 Variations Dumbbell Split Squat, Bulgarian Split Squat Alternatives Lunge, Step Up, Pistol, Unilateral Leg Press Barbell Split Squat Instructions Note: Pictures coming soon! 1. Starting Position … Read more
Exercise Name Dumbbell One Arm Row Also Called Dumbbell Bent Over Row, Unilateral Dumbbell Row Primary Muscles Back Secondary Muscles Biceps, Lats, Shoulders (Rear Delt), Triceps Function Strength Mechanics Compound Force Pull Required Equipment Dumbbell, Weight Bench Alternative Equipment Chalk, Weight Lifting Straps Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations Cable One-Arm Row, Bilateral Dumbbell Row Alternatives … Read more
Exercise Name Dumbbell Triceps Extension Also Called Overhead Triceps Extension Primary Muscles Triceps Secondary Muscles Chest, Forearms, Shoulders Function Strength Mechanics Isolation Force Push Required Equipment Dumbbell, Upright Weight Bench Experience Beginner Rep Range 8-15 Tempo 2-0-1-0 Variations Lying Triceps Extension, Unilateral Dumbbell Triceps Extension Alternatives Close Grip Bench Press, Rack Lockout, Triceps Dips, Triceps Kickback Dumbbell Triceps Extension … Read more
There are several highly desirable benefits of the Bulgarian split squat that I’ll be discussing shortly. This is a powerful but simple movement that only requires a weight bench (or box) and a pair of dumbbells or a barbell. It is classified as a unilateral leg exercise, meaning that it trains each leg independently. It’s indispensable … Read more
Exercise Name Dumbbell Bulgarian Split Squat Also Called Rear Leg Elevated Split Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Weight Bench Alternative Equipment Lifting Straps Experience Intermediate Rep Range 5-12 Tempo 2-0-1-0 Variations Split Squat Alternatives Lunge, Pistol, Single-Leg Leg Press, Step up Dumbbell Bulgarian Split … Read more
Exercise Name Dumbbell Pullover Also Called Straight Arm Dumbbell Pullover Primary Muscles Chest Secondary Muscles Back (Lats), Shoulders, Triceps Function Strength Mechanics Isolation Force Push Required Equipment Dumbbell, Weight Bench Experience Intermediate Rep Range 8-15 Tempo 2-1-1-0 Variations Barbell Pullover Alternatives Bench Press, Incline Bench Press, Dumbbell Fly, Cable Crossover, Chest Dip, Push Up Dumbbell Pullover Instructions Note: Pictures … Read more
Exercise Name Pull Up Primary Muscles Back (Lats) Secondary Muscles Biceps, Forearms, Triceps, Shoulders Function Strength Mechanics Compound Force Pull Required Equipment Bodyweight, Pull Up Bar Optional Equipment Chalk, Wrist Straps, Pull Up Belt + Added Weight Experience Beginner Rep Range 5-20 Tempo 2-1-1-0 Variations Chin Up, Wide Grip Pull Up, Assisted Pull Up, Weighted Pull Up, Kipping … Read more
Exercise Name Barbell Step Up (non-alternating) Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Plyo Box or Weight Bench, Power Rack Experience Intermediate Rep Range 5-15 Tempo 1-0-1-0 Variations Alternating Step Up, Dumbbell Step Up, Explosive Step Up, High Step Up Alternatives Bulgarian Split Squat, Split Squat, Lunge, Single-Leg Leg … Read more