Start with a light warm up set (8-10 reps to loosen up) then move into:
12-14 reps outward direction, switch to 12-14 reps inward direction and that completes 1 set. Repeat for 4 total sets!
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you for 12–14 reps at each direction while still allowing you to move with control and intention. Go for a tight squeeze at the top of each rep and a full stretch at the bottom.
Start with your toes pointing outward and hit 12-14 controlled reps! Then right away like you see in the form video switch to the inward direction and hit 12-14 more. By changing the angle of your feet, you shift emphasis between the two main parts of your calves for overall balanced muscle growth and symmetry! I like to stretch my calves between sets when I do these.
Use a standing or seated calf machine if you prefer for this. Adding weight resistance is great for building muscle, just make sure your form is controlled with a tight squeeze at the top of each rep!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you for 8–10 reps, but that you can manage with controlled form without compromising your shoulders as you bring it up. Notice how I use my knee to help guide the weight into position in the form video!
Switching to a tricep machine or using a cable pushdown is also a great option for this exercise!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you to reach 8-10 reps while maintaining controlled movement and form! Focus on a strong squeeze at the top of each rep, and allow your arms to fully lengthen at the bottom for a complete stretch.
Switching it up to a bicep machine or using dumbbells works great for this exercise too!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 10-12 reps
Rest for 2 - 2.5 minutes between sets.
Choose weights that challenge you for 10–12 reps without compromising your posture. Focus on a strong squeeze at the top - no need to go too heavy.
Keep your neck neutral and your gaze forward with your chin up. Also make sure your shoulders are coming straight up and not in a backwards motion, like you see in the form video!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you for 8–10 controlled reps, and as shown in the form video, avoid raising the weight above shoulder height.
Also, keep a slight bend in the elbows to maximize shoulder activation!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Select dumbbells that challenge you for 8–10 controlled reps, and ensure you can lift them into position safely and with control. You’ll see in the form video how I use my knees to help get the dumbbells into place.
If you prefer, using a shoulder press machine instead of dumbbells works just as well for this exercise!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Pick a weight that challenges you to complete 8–10 controlled reps, and focus on keeping your toes pointed to maximize hamstring engagement!
An upright seated hamstring curl machine is also a great option for this part of the workout.
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you to complete 8–10 reps with control, and be sure to keep your body anchored to the seat using your hands for support.
I like to stand up and do a quad stretch in between sets while I do these!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8-10 reps
Rest for 2 - 2.5 minutes between sets.
Choose a weight that challenges you to complete 8–10 reps with control, while aiming to match the range of motion shown in my form video. Remember to keep your core engaged throughout the exercise for spinal stability and allowing your legs to generate and transfer more force through your body without energy leaks or wobbling.
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
Rest for 2 - 2.5 minutes between sets.
Choosing the right weight that challenges you to reach 7–10 reps with control is key for maximizing muscle growth. Keep your movements smooth and intentional, and always focus on proper form to avoid unnecessary strain or injury.
Focus on squeezing your chest as your hands come together and keep the negative movement steady and controlled!
Start with a light weight warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
Rest for 2 - 2.5 minutes between sets.
Choosing the right weight that challenges you to reach 7–10 reps with control is key for maximizing muscle growth. Keep your movements smooth and intentional, and always focus on proper form to avoid unnecessary strain or injury.
If you prefer, you can also use an incline barbell bench or incline dumbbell bench for this exercise!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
Rest for 2 - 2.5 minutes between sets.
Choosing the right weight that challenges you to reach 7–10 reps with control is key for maximizing muscle growth. Keep your movements smooth and intentional, and always focus on proper form to avoid unnecessary strain or injury.
No worries if you don't have access to a flat barbell bench - a flat chest press machine or flat dumbbell press are great alternatives here!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
Rest for 2 - 2.5 minutes between sets.
Choosing the right weight that pushes you to reach 7–10 reps with control is key for maximizing muscle growth. Keep your movements smooth and intentional, and always focus on proper form to avoid unnecessary strain.
Get intense and enjoy the work on these sets, but always prioritize safe, proper form and have fun with it!
Let’s target your upper and middle back with this cable row lift!
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
Rest for 2 - 2.5 minutes between sets.
Choosing the right weight that pushes you to reach 7–10 reps with control is key for maximizing muscle growth. Keep your movements smooth and intentional, and always focus on proper form to avoid unnecessary strain or injury.
Engage your core throughout the exercise to support your spine and protect your lower back.
Get intense and enjoy the work on these sets, but always prioritize safe, proper form.
Be sure to watch the form video before you start each set.
Start with a light warm up set (8-10 reps to loosen up) then move into:
4 sets of 8 reps
A key factor to maximizing muscle growth is making sure the weight you choose is manageable but challenges you to barely reach 8-10 reps!
Rest for 2 - 2.5 minutes between sets.
Get intense and enjoy the work on these sets, but always prioritize safe, proper form.
Be sure to watch the form video before you start each set.