FITNESS | RESISTANCE TRAINING
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Back Squat | Quadriceps, glutes | Hamstrings, core | 5 |
| Bench Press | Chest | Triceps, shoulders (front delts) | 5 |
| Romanian Deadlift | Hamstrings, glutes | Lower back | 5 |
| Pull-Up | Upper back (lats) | Biceps, shoulders (rear delts) | 5 |
| Hanging Leg Raise | Abs | Hip flexors | 15 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Deadlift | Glutes, hamstrings | Lower back, upper back | 5 |
| Incline Dumbbell Press | Chest | Shoulders (front delts), triceps | 5 |
| Leg Press | Quadriceps | Glutes | 5 |
| Overhead Press | Shoulders (front delts) | Triceps | 5 |
| Barbell Row | Upper back | Biceps, rear delts | 5 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Front Squat | Quadriceps | Glutes, core | 5 |
| Chin-Up | Upper back (lats), biceps | Shoulders (rear delts) | 5 |
| Dips (weighted if possible) | Chest, triceps | Shoulders (front delts) | 5 |
| Dumbbell Lateral Raise | Shoulders (Lateral delts) | Upper traps | 5 |
| Cable Crunch | Abs | Obliques | 5 |