Workout Exercises (Starting Point)
These are just some suggestions to get you started.
It is pretty useful to change up your workouts every month, so that your body does not get too used to any one exercise.
Go onto Youtube and you will find “MANY” videos showing you how to do each of these exercises
Pull Chain
| Muscle | Exercise | Notes |
| Hands | Farmers Carry | |
| Lats | Lat Pulldowns | |
| Lats | Bent over straight pulldowns (Cable) | |
| Biceps | Bicep Curls | |
| Traps | Shoulder Shrugs | |
| Rhomboids | Rows (T-Bar Cable or Bent Over Dumbbell) | |
| Rhomboids | Rowing (At a high pace) | |
| Rear Deltoids | Bent-Over Dumbbell?cable Reverse Flyes | |
| Rear Deltoids | Dumbbell High Lifts | |
| Forearm | Forearm curls | |
| Erector Spinae | Back Hyperextensions | |
| Teres | Bent over Rows (see Rhomboids) | |
Push Chain
| Muscle | Exercise | Notes |
| Pecs | Bench Press | |
| Pecs | Incline Bench Press | |
| Triceps | Tricep Kickback | |
| Anterior Deltoids | Incline Bench Press | |
| Anterior Deltoids | Front Plate Rasies | |
| Serratus | Dumbell Pullovers | |
| Rotator Cuff Muscles: | Internal Rotation (Band) | |
| Rotator Cuff Muscles: | External Rotation (Band) | |
Legs / Core
| Muscle | Exercise | Notes |
| Quads | Lunges | |
| Glutes | Squats | |
| Glutes | Hip Thrusts | |
| Hamstrings: | Standing Hamstring Curl (Cable) | |
| Adductors: | Cable Adduction | |
| Abductors: | Cable Abduction | |
| Erector Spinae: | Deadlifts | |
| Core | Plank | |
| Core | Russian Twists | |
| Core | Cable Wood Chop | |
| Calves | Calf Raises | |
