Lower until your hip crease is below your knee. Keep your weight on your heels as you drive up. Sets 2 Reps 8 each side Rest 60sec. Why This variation of the squat will target your quads — a key muscle group involved in heavy squats. It also works your legs independently so that you are equally strong and stable on both sides.

How Start with your back foot on a bench and your front foot approximately 60cm in front of the bench, holding a dumbbell in each hand. Bend at the knee to lower towards the floor, keeping your torso upright, then press back up to the start.

Complete all the reps on one side, then switch. Sets 3 Reps 10 Rest 60sec. How Hold a barbell with your hands roughly double shoulder-width apart. Push through your heels and keep your chest up as you drive your hips forwards to lift the bar.

Why This full-body move engages all the muscles of your posterior chain — the ones involved in a deadlift. How Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed.

Why This version of the deadlift is a good way of drilling a movement pattern where you engage your hamstrings and hinge at the hips to perform the move. How Taking a wider stance than in a regular deadlift, place the kettlebell between your legs. Start the move by straightening your legs without changing the angle of your torso.

Once your legs are straight, push your hips through to straighten up. Why The deadlift is arguably the most effective whole-body strength and muscle builder. It also focuses on your posterior chain — the muscles on the back of your body, which often end up undertrained but play a key role in promoting good posture and keeping you injury-free.

How Set up so you grip the bar with an overhand grip , hands just wider than shoulder-width apart. Initiate the movement by loading your hamstrings and straightening your knees.

Once the bar is past your knees you can straighten up fully. Sets 4 Reps Rest sec. Why After your heavy deadlift sets this is an ideal way of developing the hamstring strength needed to improve your deadlift. How Hold a barbell with an overhand grip just outside your thighs.

Hinge at the hips to send the bar down the front of your thighs, ensuring that the bar stays close to you throughout the lift. Lower until you feel a strong stretch in your hamstrings, then straighten back up, contracting your glutes at the top of the move. How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your hands just wider than shoulder-width apart.

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Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Strength training: Get stronger, leaner, healthier Strength training is an important part of an overall fitness program.

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Show references AskMayoExpert. Physical activity adult. Mayo Clinic; Physical Activity Guidelines for Americans.

Department of Health and Human Services. Accessed March 4, American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise.

Four types of exercise can improve your health and physical activity. National Institute on Aging. Real life benefits of exercise and physical activity. Brown LE, ed. Types of strength and power training.

In: Strength Training. Human Kinetics; Plus, it strengthens your hamstrings. How-to: From a standing position, take a big step forward with one leg.

Lower your body toward the floor until upper thigh of front leg is nearly parallel to the floor and back knee is just above the floor. Raise up by putting pressure on the heel of your front leg. Repeat by taking that big first step with the opposite leg. Squats are popular with weightlifters, which can lead to the misperception that they can be done only with weights.

But even squatting with your bodyweight alone can give you strong leg muscles if you do it with good form. How-to: Stand with feet slightly wider than shoulder width. Extend arms straight with palms facing down. Inhale and push hips back slightly as you bend your knees.

Look straight ahead and keep chin up, shoulders upright, and back straight. Squat as low as you comfortably can, aiming to have your hips sink below your knees. Engage your core to push upward explosively from your heels. Just a set of dumbbells will do it.

But you can also switch things up with kettlebells or resistance bands. The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids. How-to: Lie faceup on a bench or the floor with knees bent and feet flat on the floor.

Hold the dumbbells at the sides of your chest, brace your core, and press the dumbbells straight up. Then lower the dumbbells nice and slow before repeating.

Your chest strength will soar doing dumbbell flyes, which can be done on a bench or lying on the floor. How-to: Lie on a bench or the floor with your knees bent. Hold the dumbbells directly above your chest, with palms of hands facing each other. Keeping elbows bent, raise the dumbbells back above your chest again, then repeat.

Build up your lats, pecs, and abs like a lumberjack chopping wood without worrying about an ax or your aim. This dumbbell exercise can be done on a bench, the floor, or a stability ball.

Just be sure to keep a good grip on the dumbbell! How-to: Lie faceup with feet on the floor. Hold a single dumbbell in both hands and raise it above your chest. Slowly extend the dumbbell overhead while slightly bending your elbows, then bring it back to the starting position.

Be sure to start this one with a low enough weight that you can manage it comfortably. This classic biceps exercise builds your arm strength and grows those arm muscles you want to flex in the mirror. How-to: While sitting or standing, hold dumbbells straight down at your sides. Bend your elbows and bring the weights up toward your shoulders, rotating your arms until palms of hands face shoulders.

Slowly return to the starting position and repeat. You can do this move standing or seated. How-to: Stand with feet hip-width apart, holding a dumbbell with both hands. Raise the weight overhead with arms straight, then bend elbows and lower the weight behind your head.

Raise the weight back above your head, then repeat. Keep upper arms as still and steady as possible to maximize the workout. This move not only increases hand strength but also builds muscle in your forearms.

This often-overlooked muscle group is used for everything from turning a doorknob to moving a computer mouse. How-to: Sit on a bench or chair, holding a light dumbbell in each hand. Place your forearms on your thighs, with wrists on top of knees and hands extended beyond knees.

Palms can face up or down. Slowly curl the weights up, then lower them. Move only your hands, not your arms. Squats alone work your major leg muscles, but adding weight can really help those muscles pop. You can also add dumbbells to any squat variation if you need a challenge.

How-to: Stand with feet hip-width apart, holding a dumbbell at each of your shoulders. Sit down into a low seated position, keeping weight in your heels. Pressing through heels, push hips forward and up to return to a standing position.

Dumbbells add an extra degree of difficulty to lunges, and so does switching it up with a lunge variation. Adding dumbbells to walking lunges helps you build up your quads and glutes like your standard lunge and also works your grip strength.

How-to: Stand, holding a dumbbell in each hand.

When you do resistance training repeatedly and consistently, your muscles become stronger. A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

Vary your progressive resistance training program every six to eight weeks to maintain improvement. If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.

The Australian Physical Activity and Sedentary Behaviour Guidelines External Link recommend that you undertake strength building activities at least two days a week. These activities should work all the major muscle groups of your body legs, hips, back, chest, core, shoulders, and arms.

It is important to pay attention to safety and form in order to reduce the risk of injury. An AUSactive registered professional External Link can help you develop a safe and effective program.

Your aim is to gradually increase to two to three sets for each exercise — comprising eight to 12 reps, every second or third day. Once you can comfortably complete 12 reps of an exercise, you should look at progressing further. Warm up your body before starting your strength training exercises.

Start with light aerobic exercise such as walking, cycling or rowing for around five minutes in addition to a few dynamic stretches.

Dynamic stretching involves slow controlled movements through the full range of motion. To get the most gain from resistance training, progressively increase the intensity of your training according to your experience and training goals.

This may mean increasing the weight, changing the duration of the contraction the time during which you sustain holding the weight reducing rest time or increasing the volume of training. Research suggests that expert supervision and instruction may improve your results as it will ensure you practice proper technique and follow safety principles.

If you experience any discomfort or pain, contact a health professional before progressing with your program. The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time — maximal voluntary contraction MVC.

In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight.

X is the number of times a certain weight can be lifted before the muscle fatigues. It is the RM range that determines what type of improvements the muscles will make.

The optimal range for improving muscle strength is 8—12 RM for a beginner and 2—6 RM for the more advanced. Higher weights mean lower RM — for example, the same person could possibly lift a 65 kg weight, but fewer than seven times. Lower weights typically result in a higher RM — for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in.

MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and 10 per cent once you can comfortably do two repetitions above the maximum.

The principles of strength training involve manipulation of the number of repetitions reps , sets, tempo, exercises and force to overload a group of muscles and produce the desired change in strength, endurance, size or shape.

Specific combinations of reps, sets, exercises, resistance and force will determine the type of muscle development you achieve. General guidelines, using the RM range, include:. Muscle needs time to repair and grow after a workout.

Not giving your muscles enough time to recover means they will not get bigger or stronger. A good rule of thumb is to rest the muscle group for at least 48 hours. Once you have sufficient experience in resistance training, and with the support of a qualified allied health or exercise professional, you might like to consider a split program.

For example, you could work your upper body on Mondays and Fridays, and your lower body on Wednesdays and Sundays. Most beginners experience a rapid increase in strength, followed by a plateau or levelling-out of strength improvements.

After that, gains in muscle strength and size are hard-earned. When you start resistance training, most of your initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves servicing the muscles change their behaviour.

The nerves are thought to fire more frequently prompting increased muscle contraction and more motor units are recruited to perform the contraction a motor unit is the nerve cell and its associated muscle fibres.

Various techniques may help you shorten the plateau period. Varying your workouts can help you push past a plateau. The theory of variation is that you can coax growth and strength from your muscles by surprising them with a range of different stresses.

The muscles will respond in size and strength as they are forced to adapt. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

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Skip to main content. Keeping active. Home Keeping active. Resistance training — health benefits. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.

Examples of resistance training Health benefits of resistance training Basic principles of resistance training Resistance training for beginners Starting resistance training Advanced resistance training Where to get help.

Variables that can impact on your results include: Sets. Exercises undertaken. Intensity weights used. Frequency of sessions. Rest between sets. Examples of resistance training There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include: Free weights — classic strength training tools such as dumbbells, barbells and kettlebells.

Medicine balls or sand bags — weighted balls or bags. Choose the program based on your individual preference. It will work if you stay consistent and you rest and recovery properly, which includes eating and sleeping well. Work hard and jack up the weight at your own pace and with increments that work for you.

Small incremental increases will lead to big jumps in weight in the long run. This is a marathon, not a sprint. If you are a beginner, you might also like the GZCLP program , which focuses on linear progression. whilst completing the 5×5, should i also be doing other exercises for the individual muscle groups or just stick to i.

e squat bench and bent over rows and that be the complete workout for that day? February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey.

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Table of Contents: What Makes A Strength Training Routine Good? What Are The 5 Basic Strength Exercises? WHAT MAKES A STRENGTH PROGRAM GOOD? Exercise Selection: The selection of exercises should be suitable for the trainees level of skill and progress. Volume: This relates to the repetitions and sets that need to be completed in a given period of time.

Volume should be adequate for overloading the muscles and supporting muscle growth, yet appropriate for the recovery time given between workout sessions. Frequency: This is the number of individual workouts over a period of time, typically per week.

Frequency should be aligned with the need of the trainee for recovery based on the workouts to avoid overtraining yet also optimize progression.

Intensity: For strength training, this mainly relates to the weight on the bar assigned for the lifts in a workout, but it can also regard tempo and range of motion. STARTING STRENGTH: A strength training program designed to focus on the major compound lifts, Starting Strength was introduced to the world of fitness by former powerlifter Mark Rippetoe in Key Points of the Starting Strength Program: Revolves around 6 Compound Exercises Squats, Deadlifts, Overhead Barbell Press, Bench Press, Chin Ups 2 Different Workouts Workout A and Workout B 3 Full Body Workouts Per Week i.

Not so much volume, which is needed as you advance your fitness level. Now, let us breakdown the routine STARTING STRENGTH ROUTINE Here is the plan laid out for you Schedule: You have 3 Workouts Per Week in this strength training routine.

Week 1: Workout A, Workout B, Workout A Week 2: Workout B, Workout A, Workout B Then week 3 starts over from week 1. Notes: Perform a few warm up sets for each exercise, working up to your working weight. If you couldn't get all 5 reps for a certain exercise for all 3 sets, then keep the weight load the same and get all 5 reps before increasing the following workout.

When to move on to Phase 2? Phase 2 Strength Training Workout A: Exercise Sets Reps Squat 3 5 Overhead Press 3 5 Deadlift 1 5 Strength Training Workout B: Exercise Sets Reps Squat 3 5 Bench Press 3 5 Power Clean 1 5 Strength Training Weight Load: Continue where you left off in phase 1 weight load wise.

Notes: Perform warm up sets to work up to your working weight for each exercise. When to move on to Phase 3? Phase 3 Strength Training Workout A: Exercise Sets Reps Squat 3 5 Bench Press 3 5 Deadlift 1 5 Strength Training Workout B: Exercise Sets Reps Squat 3 5 Bench Press 3 5 Power Clean 1 5 Chin Up 3 Weight Load: Continue where you left off in phase 2 weight wise.

Chin ups pull ups vs chin ups? you can just jump right into it. Micro plates will come in handy in phase 3 especially. When does phase 3 and the program finish? Warm Up Example: Just to make things clear on warm up sets, such as how many sets and reps, here is an example of how a warm up will look for squats Then your warm ups sets will be: 45lb empty barbell : 2 sets x 5 reps 95lb: 2 sets x 5 reps lb: 1 set x 3 reps lb: 1 set x 2 reps Then working sets start You can minimize rest time for warm up sets.

Do warm up sets for every exercise excluding chin ups. Tips for Starting Strength: Make sure you take your rest time between sets during this strength training routine. Most people take 5 minutes between sets. Remember, your working set will be 5 reps at a weight that almost brings you to failure on those 5 reps.

So, you need all the rest you can get. Increase by small increments. In this strength training program, any increase is a successful progression. After the first couple of workouts, you will not be able to increase by a significant weight if you are doing things right.

Each set should be a grind. Eat plenty of food. Make sure you are eating in a calorie surplus, but eat healthy foods to get there every day including rest days. STRONG LIFTS 5x5: Strong Lifts 5x5 workout is another cornerstone beginner strength program. Key Points of Strong Lifts 5x5 Program: Revolves around 5 compound exercises Squat, Bench Press, Deadlift, Barbell Row, Overhead Press 2 Different Workouts Workout A and Workout B 3 Full Body Workouts Per Week i.

Week 1: Workout A, Workout B, Workout A; Week 2: Workout B, Workout A, Workout B; Week 3 repeats from Week 1. Benefits of the Strong Lifts 5x5 Program: Super Simple Programming Focuses on the most important compound exercises Training Each Muscle Group times per week which is good for strength and hypertrophy for beginners Only 3 Workouts Per Week The 5x5 rep format promotes more volume, heavier loads, better progress and better form.

Downside: Twice the amount of volume for lower body than upper body. Strength training workouts can be time consuming as you will need a lot of rest between sets since you are using heavy weight, and you are doing 5 sets for each exercise except deadlifts. STRONG LIFTS 5X5 ROUTINE The plan is simple, it looks like this Schedule: You have two strength training workouts, Workout A and Workout B, that you will be alternating with a 3 workout days per week schedule.

So, if you choose Monday, Wednesday, Friday Strength Training Routine Week 1: Monday: Workout A Wednesday: Workout B Friday: Workout A Strength Training Routine Week 2: Monday: Workout B Wednesday: Workout A Friday: Workout B Then repeat from week 1. The order of exercises is not random, so stick with it.

Do several warm up sets before you get into the working weight for each exercise. Tips for Strong Lifts: Like any strength training program, you want to be eating in a surplus.

Eat healthy foods with good macros you will need plenty of healthy carbs and protein! Set yourself some realistic specific goals to work towards with a specific deadlines. Pros of the Texas Method: Teaches you an important method of progression, daily undulating periodization.

Allows you to keep setting PRs when your newbie gains wear off. You will get big and strong. The undulating periodization optimizes recovery and allows you to continue with the program without deloading or taking time off every couple months.

You can continue this program for quite some time without overtraining. Downfall: The progression system is a little meticulous, which is something you are going to have to stay on top of.

The first workout of the week, which is a Volume day can take a long time to finish. Some people spend 2 hours in the gym on their Volume day, as a lot of rest between sets is needed heavy lifts for 5 sets of 5 sets require long rest.

THE TEXAS METHOD ROUTINE The Texas Method involves three workouts per week, with the first workout being Volume Day, the second workout being Light Day, and the third workout being Heavy Day.

We will explain all of this in-detail below. Schedule: You have three workouts per week. Monday: Volume Wednesday: Light Friday: Intensity Volume, Light, Intensity must be in this order each week. Exercises: The main lifts in this program are: Squat Deadlift Bench Press Overhead Press And then you have two bodyweight exercises as well, which are hyperextensions and chin ups.

Use the same warm up technique as Starting Strength. Essentially, you need to do warm up sets to work up to your working weight. Some people use power cleans or power snatches rather deadlifts on intensity days.

If you prefer to do this, your Intensity day will alternate between power cleans and power snatches each week. For power cleans you will do 5 sets of 3 reps, and for power snatches you will do 6 sets of 2 reps. Again, this is done only on Intensity day, everything else remains the same.

Rest time: The Texas Method suggests that you rest for as long as you need between sets. The goal is to recovery fully between sets so you can hit your final rep each set.

This could mean 5 minutes of rest or even as much as 15 minutes. Remember, this program is about lifting heavy, not building muscle. When to add weight? Essentially, progression happens on Intensity Days. Tips for The Texas Method Program: You need to eat as hard as you train. Most people take in around 5, calories per day when on the Texas Method.

You also need to sleep well so you can optimize recovery. Then, repeat. Weight Load will Be Based on your 1RM so you will need to know this. This is due to its monthly block periodization and weekly undulating periodization.

Builds relative and absolute strength very effectively as the program is based on the Big 4 Lifts in Powerlifting. Higher peak of intensity than other intermediate programs. Higher volume than a lot of other programs, which is good if you also want to build muscle Customizable thanks to assistance lifts, so lifters can also work on their own individual areas of weakness or specific exercises they like to do beyond the Big 4.

Not boring because of your ability to add variety to your workouts with assistance lifts can also do supersets for assistance lifts and other protocols!

Logical, predictable, and effective way to build strength Workouts are usually under an hour, including warm up. Downfall: Requires more commitment as you will workout 4 days per week. Can be more taxing on your body as you will be doing two workout days in a row but the monthly deload week should make up for this.

Only hit your major muscle groups once a week, which is not ideal for beginners and maybe those who just advanced to an intermediate level. It is slightly more advanced than other intermediate programs, so may not be the best for someone who is in-between novice and intermediate. Your week should look like this Assistance Lifts: After your working sets for the main lift which each workout will focus on just one main lift , you should do 2 assistance lifts.

on a Squat day, do lunges, front squats, or leg presses for your assistance lifts Assistance lifts should be done in the rep range. Progression: After each training cycle, add 10lbs to your lower body exercises 1RM and 5lb to your upper body exercises 1RM. For example So, if your 1RM is LB on deadlifts, then you should consider your 1RM to be LB, and then calculate percentages for set based on that 1RM.

Make sure you work on perfecting your form and range of motion. This will help with progression. Do at least 5 cycles for this program, then monitor your progress. This is a training program that you can do for a long time. If you find that you are stalling, jump back to weights used in previous cycles and continue working up from there.

If you like the program, stick with it. Eat more and stay consistent and you will break through plateaus.

This is normal. MADCOW 5X5: The Madcow 5x5 is a more advanced spinoff of the novice Strong Lifts 5x5 program. Key Points of Madcow 5x5 Program: Same exercises as the Strong Lifts 5x5 Squat, Bench Press, Deadlift, Barbell Row, Overhead Press and will still be doing squats 3x per week.

This is actually easier on the body, so it optimizes recovery, which is important when lifting heavy weights. Progression happens each week rather than every session like Strong Lifts.

Advanced version involve a deload period each month, but we will get into that after we go through the intermediate version. Goal of Madcow 5x5 Program: The goal of Madcow is for those who have stalled at Strong Lifts or other novice programs that involve workout-to-workout progression to be able to continue progressing in strength.

Benefits of Madcow 5x5 Program: Plenty of volume so it works well for both hypertrophy and strength. Hits muscle groups multiple times per week, which studies show is best for hypertrophy and strength. Only 3 days of training per week, which is good if you have a busy schedule.

Many intermediate and advanced programs require 4 days for the same effect. Only 3 exercises per workout, no fluff. By the last couple sets, you may need extra rest time, but it still should make for more efficient workouts than other programs.

Plenty of upper body volume. A lot of programs are heavily weighted towards lower body and pushing. This one is pretty even, including push and pull exercises.

It involves linear periodization and progresses on a weekly basis. This makes it effective and perfectly straightforward. Downfall: It may get boring since you are doing just 5 exercises for the length of the program which runs about 12 week before you switch it up or deload and run it again.

The advance version does involve more complexity though. Schedule: 3 workout per week. M, W, F Tu, Th, Sa F, Su, Tu Exercises: You will be doing 5 exercises only. They are: Squat Bench Bent Over Row Standing Overhead Press Deadlift Obviously, all are barbell lifts.

Workouts: Using a M, W, F schedule, here are your workouts. We will bold the heaviest set you are ramping up to. Note: You may only be able to increase the weight every two week, and that is fine.

There are two main blocks, one high volume, one low volume and high intensity. What are the 5 principles of strength training? There are 5 principles every strength training routine follows: Specificity: Training toward a specific goal or goals.

improving technical prowess of certain lifts usually for beginners , increasing muscle mass and strength absolute strength or increasing strength without increasing muscle mass relative strength. Individualization: Adjusting your training based on YOU. gender, experience, limiting factors, and so on.

Overload: The manipulation of reps, sets, tempo and weight load to overload adequately stress your neuromuscular system and force adaption. Progression: Gradually increasing the stimulus you place on your neuromuscular system so that overload and adaption can continue to occur.

This is progressive overload. Rest and recovery is just as important as the workouts themselves. What are the 5 basic strength exercises?

Squats: Squats are exactly as they sound, but they can be bodyweight squats or different variations of loaded squats i. back squats, sumo squats, front squats as well as lunges. However, when it comes to strength training programs, back squats will always be the go-to.

Hinges: This includes movements that involve a hip hinge. These can be done from a vertical position i. deadlifts and a horizontal position i. glute bridges. Pushes: These are strength training movements that involve your upper body pushing muscles. overhead presses and a horizontal position i. bench press or push ups.

Pulls: This includes movements that involve your upper body pulling muscles. pull ups and a horizontal position i. bent over rows. Core: This is exercises that involve movements through all three planes of motion that target your abs, obliques, low back, and all the small muscles in-between.

TYPES OF STRENGTH There are 4 main types of strengths: Absolute Strength: The total amount of weight your body can lift One Rep Max. Power or Explosive Strength: Ability to exert maximum force in minimum time. Strength Endurance: Ability to endure loads for longer periods of time. BENEFITS OF STRENGTH TRAINING The ultimate perk of strength training is that it makes you stronger.

Additional benefits of strength training include: Helps you build muscle and definition Increases bone density Optimizes joint flexibility and mobility Improves stability, coordination, and injury resilience Overall, strength training supports strength and muscle gain and will help you to move better, feel better, and look better.

HOW TO CHOOSE THE RIGHT STRENGTH TRAINING PROGRAM FOR YOU? WHAT IS THE BEST STRENGTH TRAINING PROGRAM? GET STRONGER NOW. SFS Strength Program. View Now. Sam Coleman Author. ashley alexander hodges January 25, whilst completing the 5×5, should i also be doing other exercises for the individual muscle groups or just stick to i.

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EXERCISES Best Quad Exercises Best Hamstring Exercises Best Glute Exercises Best Calf Exercises Best Upper Chest Exercises Best Lower Chest Exercises Best Front Delt Exercises Best Side Delt Exercises Best Rear Delt Exercises Best Triceps Exercises Best Biceps Exercises Best Forearm Exercises Best Lat Exercises Best Trap Exercises Best Upper Back Exercises Best Mid Back Exercises Best Lower Back Exercises Best Ab Exercises Best Oblique Exercises.

DUMBBELLS Dumbbell Chest Exercises Dumbbell Shoulder Exercises Dumbbell Arm Exercises Dumbbell Biceps Exercises Dumbbell Triceps Exercises Dumbbell Forearm Exercises Dumbbell Leg Exercises Dumbbell Quad Exercises Dumbbell Hamstring Exercises Dumbbell Glute Exercises Dumbbell Calf Exercises Dumbbell Back Exercises Dumbbell Lat Exercises Dumbbell Trap Exercises Best Weight Benches for Home Gyms Best Dumbbell Racks Best Dumbbell Sets Best Adjustable Dumbbells.

SMITH MACHINE Smith Machine Squats Smith Machine Deadlifts Smith Machine Bench Press Smith Machine Leg Workout Best Smith Machine Exercises Best Smith Machines for Home Gyms. STRETCHES Chest Stretches Shoulder Stretches Triceps Stretches Biceps Stretches Lat Stretches T-Spine Stretches Quad Stretches Hamstring Stretches Glute Stretches TFL Stretches Piriformis Stretches Ab Stretches Psoas Stretches Levator Scapulae Neck Stretches Best Warm Up Stretches Best Cool Down Stretches.

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Guernsey GBP £. Guinea GNF Fr. Guinea-Bissau XOF Fr. Honduras HNL L. Hungary HUF Ft. Iceland ISK kr. Indonesia IDR Rp. Isle of Man GBP £. Japan JPY ¥. Kazakhstan KZT 〒.

Kenya KES KSh. Kyrgyzstan KGS som. Lebanon LBP ل. Liechtenstein CHF CHF. Macao SAR MOP P. Malawi MWK MK. Malaysia MYR RM. Maldives MVR MVR.