FRONT SQUAT WITH BAR
Standing, place a barbell on your shoulders, hold it with the palms of your hands facing the ceiling and your elbows parallel to the floor. Bend your knees and push your hip back until your thighs are also parallel to the floor. Return to the starting pose and repeat.
Five sets of three repetitions.
SHOULDER PRESS WITH CUFF
Standing, holding a pair of dumbbells at shoulder height, your palms should face each other. Bend your knees a little and explosively straighten your knees as you stretch your arms up. Return to the starting position.
Three sets of eight repetitions.
INVERTED SCROLL WITH CUFFLINK
Stand upright and hold a dumbbell on each side of your body. Take a long step backward with your left leg until your knee almost touches the floor. Go back and do all the repetitions. Rest before changing limbs.
Three sets of eight repetitions with each leg.
PULLEY WITH PULLEY
Stand in front of a pulley and hold the grip with open hands the same distance as your shoulders. Without moving your torso, pull until the bar touches your chest, while simultaneously squeezing your shoulders.
Three sets of eight repetitions.
SLOPED CHEST PRESS WITH BAR
Stand on an incline bench (30 to 45 degrees). Hold a bar with your palms facing forward, your hands should be more open than your shoulder width. Raise the bar in front of your chest, lower it until it almost touches it, and then return to the starting pose.
Four sets of eight repetitions.
OAR WITH DUCK
Standing, hold a dumbbell with your right arm, place a bench in front of you and rest your left palm on it. Your torso should be parallel to the floor while the dumbbell hangs in front of your chest. Do an oar so that it is at your side. Return to the starting pose.
Four sets of six repetitions.
DEAD WEIGHT WITH A FOOT AND DUMBBELL
Standing, hold a pair of dumbbells in front of your thighs. Raise your right leg while maintaining the natural curvature of your back and lean your torso forward so that it is almost parallel to the floor.
Three sets of 10 repetitions.
ROW TO THE FACE WITH PULLEY
Attach a rope grip to a pulley at your face height. Stand in front of it with your right leg forward and your arms straight holding the rope. Pull hard on your face (your upper arms should be at a 90-degree angle to your torso, as shown in the photo). Pause and return to the starting position.
Three sets of 10 to 12 repetitions.
SUMO DEAD WEIGHT
Stand upright with your legs twice the width of your shoulders and squat, while sliding a bar across your shins, with a front grip and your hands about 30 centimeters apart. Then, push your hip forward as you bring the bar to your thighs.
Five sets of three repetitions
INDIVIDUAL BREAST PRESS WITH CUFFLINKS
Lie on your back on a bench. Hold a dumbbell close to your chest with your right hand. Stretch your arm up, pause, and slowly return to the starting position. Do all the repetitions and change hands.
Three sets of eight repetitions.
ROW WITH PULLEY
Sit so that you are facing forward on a rowing pulley, with your legs stretched out and your knees slightly bent. Now hold a barbell grip and place your palms facing down and your arms fully stretched. Pull until the grip almost touches the upper abdomen. Try not to move the torso.
Three sets of 12 repetitions.