Below, we will list and break down seven different exercises for you to focus on this fall. These workouts will feature a mixture of pull, push, and leg exercises. Push and pull workouts are just what they sound like: pushing movements and pulling movements. Each workout name will be followed by our recommended number of sets and reps then a brief description.
Push Workouts
Incline Barbell Bench Press 4 sets, 10-12 reps
Grab a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows. Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position.
Flat Bench Dumbbell Fly 4 sets, 10-15 reps
Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other. Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides but not locked out.
Dumbbell Upright Row 4 sets 8-12 reps
Hold the dumbbells in front of your legs with the palms facing your thighs. Pull both the dumbbells up to chest level, keeping them below the level of the shoulders. Pull until the upper arm is parallel to the floor. The elbows will point out and up.
Pull Workouts
Barbell Bent Over Row 4 sets, 8-12 reps
Bend the knees slightly and bring the torso forward over a bar, whilst keeping the back straight. Grasp the bar with an overhand grip. Keep the upper body stationary and pull the barbell to the torso and pause. Return bar under control to the starting position and repeat.
Single Arm Neutral Grip Dumbbell Row 4 sets 8-12 reps
Holding a dumbbell in one hand with your arm fully extended, bend at the hips until your torso is at approximately a 30-degree angle to the floor. Without moving your torso, row the dumbbell upward toward your shoulder until it touches your lower chest. Pause, then lower the dumbbell back to start.
Incline Dumbbell Bicep Curl 4 sets, 8-12 reps
Sit down against the workout bench, keeping your back straight and your abdominal muscles tight. Your weights should be at your sides to start, one in each hand. When you’ve got the starting position down, lift each dumbbell, palms up, toward your shoulders. It’s important to keep your upper arms tight so that you can isolate the biceps brachii muscle as you move your lower arms only. Slowly lower the dumbbells back down to your starting position. Don’t release the weights too fast or you could strain your muscles. This should be a controlled movement. Repeat.
Leg Workouts
Leg Press 4 sets, 8-12 reps
Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward. While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement. Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in. While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
Romanian Deadlift 4 sets, 8-12 reps
Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent. Return to the starting position and repeat. Use a proper form and breathing pattern.
Seated Leg Curl 4 sets, 8-12 reps
Select the desired weight, then adjust the pad so it rests comfortably above the back of the heels. Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise. Take a deep breath, squeeze the hamstrings, and curl the weight up as far as possible while keeping the spine neutral. Slowly lower the weight back to the starting position and repeat for the desired number of repetitions.
