Exercises instruction
Squat
Target muscle group: Quadriceps, Hamstrings, Glutes.
Secondary muscle group: Lower back, Calves.
Required equipment: Barbell.
Deadlift
Target muscle group: Hamstrings, Glutes, Lower back.
Secondary muscle group: Forearms, Calves, Lats, Middle/Upper back, Adductors.
Required equipment: Barbell.
Bench press
Target muscle group: Chest.
Secondary muscle group: Shoulders, Triceps.
Required equipment: Barbell.
Romanian deadlift (RDL)
Target muscle group: Hamstrings, Glutes, Lower back.
Secondary muscle group: Forearms, Calves, Lats, Middle/Upper back, Adductors.
Required equipment: Barbell.
Over-head press (Military press)
Target muscle group: Shoulders.
Secondary muscle group: Upper traps, Triceps, Core.
Required equipment: Barbell.
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