1: Romanian Deadlift ( RDL )

• Keep your feet hip-width apart
• Grasp the bar with an overhand grip, hands just outside your knees
• Keep your back flat, chest up, and shoulders back
• Hinge at the hips and lower the barbell towards the ground
• Keep the bar close to your body as you lower it
• Push your hips forward to return to the starting position

2: Reverse Grip Pull Down

• Sit down on the pulldown machine and adjust the knee pad to fit snugly against your legs
• Grab the bar with an underhand grip, with your hands closer together than shoulder-width apart
• Keep your back straight and lean back slightly
• Pull the bar down towards your chest in a slow and controlled motion
• Squeeze your shoulder blades together at the bottom of the movement

3: Single Arm Bench Bent Over Rows

• Sit on one end of a bench with your feet planted firmly on the ground
• Hold a dumbbell in one hand and place the opposite knee and hand on the bench for support
• Keep your back straight and parallel to the ground
• Pull the dumbbell towards your hip, keeping your elbow close to your body
• Lower the dumbbell back down in a controlled manner
• Switch sides and repeat the exercise with the other arm

4: Hypertension

• Adjust the hyperextension bench to your height
• Position yourself face down on the bench with your ankles secured under the pads
• Cross your arms over your chest or place your hands behind your head
• Slowly lower your upper body towards the ground while keeping your back straight
• Lift your torso back up until your body is in a straight line
• Repeat for the desired number of repetitions

5: Front Hold Bulgarian Split Squats

• Hold a dumbbell or kettlebell close to your chest with both hands
• Stand with your feet hip-width apart
• Take a big step back with one foot and rest the top of your foot on a bench or step
• Lower your body until your front thigh is parallel to the ground
• Push through your front heel to return to the starting position
• Repeat for the desired number of repetitions before switching legs

6: Bulgarian Split Squats Low Hold

• Hold a dumbbell or kettlebell by your side in each hand
• Stand with your feet hip-width apart
• Take a big step back with one foot and rest the top of your foot on a bench or step
• Lower your body until your front thigh is parallel to the ground
• Push through your front heel to return to the starting position
• Repeat for the desired number of repetitions before switching legs

7: Traditional Barbell Deadlift

• Start with your feet shoulder-width apart and the barbell over the middle of your feet
• Bend at your hips and knees, keeping your chest up and back flat
• Grip the bar with hands shoulder-width apart, palms facing you
• Keep your arms straight, engage your core, and lift the bar by extending your hips and knees simultaneously
• Stand tall with the bar close to your body, then slowly lower it back to the ground by reversing the movement

8: Barbell Front Squats

• Start by setting up a barbell on a squat rack at chest height
  
• Approach the barbell and grip it with your hands slightly wider than shoulder-width apart
• Step under the bar and position it on the front of your shoulders, keeping your elbows up and chest lifted
• Stand up straight and step back from the rack, ensuring your feet are hip-width apart
• Lower yourself into a squat position by pushing your hips back and bending your knees, keeping your chest up
• Descend until your thighs are parallel to the ground or lower if your mobility allows
• Drive through your heels to return to the starting position

9: Incline Bench Press

• Set the incline bench to a 30-45 degree angle
• Lie down on the bench with your feet flat on the ground
• Grip the barbell slightly wider than shoulder-width apart
• Unrack the barbell and lower it to your chest while keeping your elbows at a 45-degree angle
• Push the barbell back up to the starting position, fully extending your arms

10: Flat Bench Press

• Lie down on a flat bench with your feet flat on the floor
• Grip the barbell slightly wider than shoulder-width apart
• Lower the barbell to your chest in a controlled manner
• Push the barbell back up to the starting position, fully extending your arms

11: Dumbbell Chest Fly

• Start by lying flat on a bench with a dumbbell in each hand
• Hold the dumbbells above your chest with your arms extended
• Lower the dumbbells down to chest level while keeping your elbows at a 90-degree angle
• Push the dumbbells back up to the starting position by extending your arms

12: Seated Military Press

• Sit with your feet shoulder-width apart and grasp the barbell with an overhand grip
• Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar
• Press the barbell overhead, extending your arms fully without locking your elbows
• Lower the barbell back to shoulder height with control

13: Dumbbell Lateral Raises

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward
• Keep a slight bend in your elbows as you raise the dumbbells out to the sides until your arms are parallel to the floor
• Pause at the top of the movement, then slowly lower the dumbbells back to the starting position

14: Arnold Presses

• Sit on a bench with back support, holding dumbbells in each hand at shoulder height with palms facing towards you
• Press the dumbbells overhead while rotating your palms to face forward at the top of the movement
• Slowly lower the dumbbells back to shoulder height while rotating your palms back towards you

15: Supine Grip Bicep Curls

• Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an underhand grip
• Keep your arms fully extended and close to your body
• Slowly curl the weights up towards your shoulders, keeping your elbows stationary
• Squeeze your biceps at the top of the movement
• Lower the weights back down to the starting position in a controlled manner

16: Barbell Bicep Curls

• Stand with your feet shoulder-width apart and hold a weighted barbell with both hands, with an underhand grip
• Keep your arms fully extended and close to your body
• Slowly curl the weights up towards your shoulders, keeping your elbows stationary
• Squeeze your biceps at the top of the movement
• Lower the weights back down to the starting position in a controlled manner

17: Bicep Hammer Curls

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body
  
• Keep your elbows close to your torso and curl the weights up towards your shoulders, exhaling as you lift
• Lower the dumbbells back down slowly to the starting position, inhaling as you lower

18: Tricep Cable Cross Overs

• Stand in the middle of a cable machine with a D-handle attached to each side
• Grab the handles and position your arms out to your sides, slightly bent at the elbows
• Keep your feet shoulder-width apart and engage your core
• Pull the handles down and across your body, crossing them in front of you
• Squeeze your triceps at the bottom of the movement
• Slowly return to the starting position, controlling the weight

19: Katana Tricep Extensions

• Stand with your feet shoulder-width apart and hold the katana with both hands above your head
• Lower the katana behind your head by bending your elbows while keeping your upper arms still
• Extend your arms back up to the starting position, fully straightening your elbows

20: Seated Overhead Tricep Extension

• Stand with feet shoulder-width apart, holding a dumbbell with both hands
• Raise the dumbbell overhead until your arms are fully extended
• Keep your elbows close to your head and lower the dumbbell behind your head
• Extend your arms back to the starting position by contracting your triceps

21: Cable Crunches

• Sit on the floor with your legs stretched out in front of you
• Loop a cable attachment around a high pulley and grasp the ends with both hands
• Kneel down and hold the cable behind your head with your elbows bent
• Slowly crunch your torso down towards the floor, keeping your lower body stable
• Squeeze your abs at the bottom of the movement, then return to the starting position

22: V Ups / Toe Touches

• Lie on your back with your legs extended and arms by your sides
• Lift your legs up towards the ceiling while keeping them straight
• Lift your upper body off the ground, reaching your hands towards your toes

23: Leg Raises

• Lie flat on your back with your legs straight
• Keep your arms by your sides or place them under your glutes for support
• Slowly lift your legs upwards towards the ceiling, keeping them straight
• Pause at the top for a moment, then slowly lower your legs back down without touching the floor

24: Bicep Preacher Curls

• Sit on the preacher / use hyperextension bench and adjust the seat height so your armpits rest comfortably at the top of the pad
• Grab the EZ bar / Dumbbell with an underhand grip, hands shoulder-width apart
• Rest your arms against the pad and fully extend them
• Curl the bar towards your shoulders, keeping your upper arms stationary
• Squeeze your biceps at the top of the movement
• Slowly lower the bar back to the starting position