Behind The Head Skullcrusher, Barbell Bicep Curl, Barbell Triceps Extensions, Reverse Grip Barbell Curls, Barbell Wrist Curl

Behind The Head Skullcrusher, Barbell Bicep Curl, Barbell Triceps Extensions, Reverse Grip Barbell Curls, Barbell Wrist Curl

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Handstand Pushup
High Plank Leg Lifts, Dolphine Pose, Plank Cross Feet, Reverse Plank with Leg Lifts
Barbell Back Squats, Barbell Dead Lift, Barbell Forward Lunge, Barbell Standing Calf Raise, Barbell Hip Thrust
Burpee Backflips
Elbow Plank, Side Plank Variation, Pushups, Crane Pose
Wall Pushups, Wall Plank Variation
One Hand Pull Up Variation
Description:

1. Lay down on your back and hold a barbell above your head. Your arms should be perpendicular to your body. Flexing at the elbow, bring the barbell behind your head without moving your shoulder joint. 2. Stand straight and hold the barbell shoulder-width apart in front of you with your palms facing forward. Lift the barbell up by flexing at the elbow joint until you reach a full bicep contraction. Then slowly lower it down and repeat. 3. Sit on the bench holding the barbell shoulder-wide apart and straight up to your head with your arms extended. Flex at the elbows and run the barbell behind your neck. Then slowly lift it back. 4. Stand up and hold the barbell shoulder-wide apart in front of you (palms facing backward). Lift the barbell up by flexing at the elbow joints until it reaches your chest. Slowly lower it down and repeat. 5. Sit up on the bench and hold the barbell in front of you with your hands shoulder-wide apart. Carefully curl the barbell up to your wrists and slowly release it, rolling to your fingers.

Muscle groups:

Shoulders, Arms, Chest, Core, Upper Back, Lower Back, Triceps, Biceps

Equipment:

Barbell

Trainer:

Jacob Nelson

Level:

Advanced

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