This workout can only have four exercises, but these movements are some of our favorites. Because? Because they do the job! So grab some weights and let’s do this.

Legs and basic training

Instructions: warm up with two minutes of light cardio (check out the ideas here) and do the prescribed number of repetitions before proceeding to the next exercise. Do as many rounds as possible in eight minutes.


Squat and pressure: 15 repetitions
Elbow board with reach: 20 repetitions, alternating arms
Bicycle shredding: 20 repetitions
Rendering: 10 reps, alternating sides

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How to use back machines? Important tips!

Inexperience is short-lived. The more you practice, the more you learn and motorcycling is no exception. By accumulating kilometers, you are increasingly given the opportunity to automatically and safely dominate the vehicle, almost as if it were an extension of your body. However, to make life easier for those just

Press machine for bigger and strong shoulders

The seated bench press is a standing version of the conventional bench press. The arms, placed under a weight-bearing load, are pushed away from the chest and returned to the starting position. The pressure in the chest helps to build the chest muscles, as well as the biceps, deltoid and

Useful information guide about chest machine

Since the main chest muscles (especially the pectoralis major, also known as the pectoralis) are large and contribute to many movements, it will take more than a few movements to build the upper body under all of them. Angles. These 30 chest exercises will develop your chest (and the surrounding