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Squats
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Squats also help your hip muscles.

Standing Lunges
A lunge can be performed using bodyweight alone. However, weight trainers may seek to increase the difficulty using either dumbbells or kettlebells held in each hand, or a barbell held atop the neck and shoulders. Grip strength may be an issue with the dumbbell lunge so practitioners may prefer the barbell lunge.

Sumo Squats
Compound movements like the sumo squat are an efficient way to strengthen your lower body and target muscles that are harder to work. Adding exercises that recruit your inner thighs, specifically, will improve your overall balance and help protect your hips from injury during other intense or heavy physical activities.

Flat Chest Fly
Flat bench presses. As mentioned, the pectoralis major is comprised of the upper and lower pec. When flat benching, both heads are stressed evenly, which makes this exercise best for overall pec development.

Dumbbells Rowing
The dumbbell row can help to increase back strength and posture, as it develops many muscle groups that retract the shoulder blades.

Deadlift
The effects of deadlifts are evidence-based, with several case studies supporting its benefits on strength training. They help you build more strength in key muscles like the quads, glutes, and abs, develop core strength, improve hip stability and mobility, enhance grip strength, and give your body more definition.

Biceps Curls
Apart from building muscle size, boosting athletic performance and facilitating daily activities, bicep curls build strength in the upper arm, train shoulder to be more stable and teaches the practitioner's core to engage.

Supported Preacher Curl
The main benefit of the Preacher Curl is that it focuses on muscle growth for the biceps. This is because it places such a strong emphasis on the negative portion of every rep, where you lower the barbell to the starting position. A HUGE part of building muscle is linked with the negative portions of reps.

Overheard Press
Does overhead press make you bigger?
The overhead press will absolutely build big shoulders, specifically big front (anterior) delts. I recommend that for a full 3d or 'capped' delt look, you also train your side delts and rear delts separately using movements like dumbbell lateral raises, upright rows and face pulls.

00:20 - Squats
01:12 - Standing Lunges
02:11 - XLR8 Whey Protein
04:42 - Sumo Squats
05:45 - Flat Chest Fly
07:14 - Dumbbells Rowing
07:38 - Deadlift
08:12 - Biceps Curls
09:13 - Supported Preacher Curl
11:11 - Overheard Press
12:00 - Flat Overhead Press
12:41 - Triceps Kickback
13:11 - Shoulder Overhead Press
13:46 - Lateral Raise
15:16 - Leg Raises
16:30 - Crunches

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