Dryland: Start Here
You have 9 muscle groups to work. Below are exercises for each depending on where you want to workout – a gym with machines or free weights or at home using your body weight.
Week 1: Choose one exercise from each row muscle group. Do one set of 8-12 reps at about 70% of maximum capacity.
Week 2-3: Two sets, work to 12 reps
Week 4: Increase weight to 80% or go to three sets
Muscle Group –>Weight Machine or Free Weight
Delts –>Shoulder Press or Lateral Raise
Quads –> Leg Press or Squats
Lats –> Lat Pull Down or Seated Rows
Hamstrings –> Leg Curl in prone position or Romanian dead lift
(straight leg dead lift)
Pecs –> Chest or Bench Press
Calf Muscles –> Ball of foot on leg press (Let heels flex and extend) or Calf raises on box holding weights in hands
Abs –> Ab Machine or Crunches holding weights on chest
Triceps –> Arm Extension or Kick Backs leaning over bench
Obliques –> Cable Pull across the body or Russian Twists with a weight
Body Weight Only
Pull-ups
Lunges
Wide grip pull ups
Bridge extensions on stability ball
Push-ups
Calf raises on stairs, curb or block
Plank mountain climbers
Dips
Hook punches on one leg
