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

Exercise Name Dumbbell Incline Bench Press Also Called Incline Dumbbell Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Bench Press, Barbell Incline Bench Press Alternatives Barbell Bench Press, Feet-Elevated Push Up, Low Cable Crossover Dumbbell … Read more

Exercise Name Dumbbell Shoulder Press Also Called Seated Dumbbell Press Primary Muscles Shoulders Secondary Muscles Chest, Triceps, Upper Back Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Upright or Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Unilateral Shoulder Press, Dumbbell Standing Shoulder Press, Barbell Seated Overhead Press Alternatives Overhead Press, Push Press … Read more

Exercise Name Leg Press Primary Muscles Quadriceps Secondary Muscles Glutes, Hamstrings Function Strength Mechanics Compound Force Push Required Equipment 45° Leg Press Sled Optional Equipment Knee Wraps Experience Beginner Rep Range 5-20 Tempo 2-0-1-0 Variations Unilateral Leg Press Alternatives Barbell Squat, Hack Squat Leg Press Instructions Note: Pictures coming soon! 1. Starting Position Plant butt firmly … Read more

Exercise Name Dumbbell Rear Deltoid Raise Also Called Dumbbell Rear Deltoid Raise, Dumbbell Rear Lateral Raise, Bent Over Lateral Raise Primary Muscles Shoulders (Rear Deltoid) Secondary Muscles Upper Back Function Strength Mechanics Isolation Force Pull Required Equipment Dumbbells Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations Seated Rear Deltoid Raise, Lying Rear Deltoid Raise Alternatives … Read more

Exercise Name Push Press Primary Muscles Shoulders Secondary Muscles Chest, Glutes, Hamstrings, Quadriceps, Triceps, Upper Back Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Knee Wraps, Wrist Wraps Experience Intermediate Rep Range 3-8 Tempo 1-0-X-0 Variations Power Clean and Push Press, Barbell Overhead Press Alternatives Clean and Jerk, Overhead Rack Lockout, Dumbbell Shoulder Press, Dumbbell One … Read more

Exercise Name Band Squat Also Called Squat with Bands Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands, Power Rack Optional Equipment Weight Lifting Belt, Knee Wraps Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Reverse Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains Band Squat Instructions … Read more

Exercise Name Seated Calf Raise Primary Muscles Calf (soleus) Secondary Muscles None Function Hypertrophy Mechanics Isolation Force Push Required Equipment Seated Calf Raise Machine Experience Beginner Rep Range 8-12 Tempo 2-1-2-2 Variations Standing Calf Raise Alternatives Calf Press, Donkey Calf Raise Seated Calf Raise Instructions Note: Pictures coming soon! 1. Starting Position Sit down and … Read more

Exercise Name Barbell Bench Press Also Called Flat Bench Press, Bench Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Barbell, Weight Bench with Uprights (or in a Power Rack) Optional Equipment Chalk, Lifting Belt Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Barbell Incline Bench Press, Barbell Decline … Read more