Laila exercises - 09/08/17

  • Squat (wide, for hamstrings)

    ×

    How to do this task:
    Subtasks:
  • Bench

    ×

    How to do this task:
    Subtasks:
  • Deadlift (sumo, same thing. use a heavy dumbbell goblet-style instead of a barbell.)

    ×

    How to do this task:
    Subtasks:
  • A side-glute exercise, like lying side plank / lying leg raise

    ×

    How to do this task:
    Subtasks:
  • An inner-glute exercise, like reverse lunges

    ×

    How to do this task:
    Subtasks:
  • A soleus exercise, like squatted down calf raises while holding on to something

    ×

    How to do this task:
    Subtasks:
  • A tibialis exercise, like the tibialis flex with a kettlebell on your foot

    ×

    How to do this task:
    Subtasks:
  • Inner thigh exercises like the good girl / bad girl machines

    ×

    How to do this task:
    Subtasks:
  • A bicep exercise like the sitting down isolation curl (arnold curl)

    ×

    How to do this task:
    Subtasks:
  • Forearm exercises (I taught you these, use a single dumbbell and twist it around)

    ×

    How to do this task:
    Subtasks:
  • Side-deltoid raises

    ×

    How to do this task:
    Subtasks:
  • Deltoid raises

    ×

    How to do this task:
    Subtasks:
  • An inner back exercise, like rows

    ×

    How to do this task:
    Subtasks:
  • A lats exercise, like lat pulldowns or pullups

    ×

    How to do this task:
    Subtasks:
This checklist was created by arch0wl

436 copy saved

436 copies saved