Upper Body Exercises

1. Bicep Curls:

   • Utilize the ergonomic grip to perform standard bicep curls.

2. Tricep Extensions (Skull Crushers):

   • Lying flat on a bench, extend and bend your elbows, bringing the bar towards your forehead.

3. Close-Grip Bench Press:

   • With a narrow, supinated grip, perform a bench press to target the triceps and chest.

4. Reverse Curls:

   • Hold the bar with a pronated (overhand) grip and perform curls to target the brachialis and brachioradialis.

5. Preacher Curls:

   • Use a preacher bench to isolate the biceps while minimizing the involvement of the shoulder muscles.

6. Upright Rows:

   • Pull the bar upwards towards your chin, focusing on working the shoulders and traps.

7. Seated Overhead Press:

   • While seated, press the bar overhead to work on the deltoids.

8. Barbell Rows:

   • Bend over and pull the bar towards your hip area, targeting the mid-back.

9. Drag Curls:

   • Curl the bar upwards while keeping it in contact with your torso to target the biceps differently.

10. Incline Bench Press:

    • Perform a bench press on an inclined bench to target the upper chest.

Lower Body Exercises

Deadlifts:

Grab the bar from the floor, and pull the bar up from the ground while keeping your arms straight.

Full Body Exercises

16. Clean and Press:

    • Perform a clean to bring the bar to shoulder height, followed by an overhead press.

17. Thrusters:

    • Combining a front squat and overhead press, thrusters work on multiple muscle groups.
18.  

Core Exercises

19. Russian Twists:

    • While seated on the ground, hold the bar with extended arms and rotate your torso, tapping the bar lightly on the ground beside you.

20. Rollouts:

    • Kneeling on the floor, roll the bar forward while keeping your back straight and then pull it back.