Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesWEIGHTS
Warm-Up Routine
Do this routine for a quick and effective warm-up before your session.
1. Classic Crunch
Lie on your back with knees bent and feet flat on the floor. Lift your torso by contracting your abs, raising your shoulder blades without lifting your lower back. Lower slowly, keeping tension in your abs. Exhale up, inhale down. Don't pull your neck — keep your gaze forward and control the movement throughout.
Machine Crunch
Adjust the seat and pads to your height. Keep your back on the pad and feet planted. Flex your torso forward, bringing your chest toward your legs, then return slowly without losing tension. Exhale forward, inhale back. Avoid momentum and focus on the abdominal contraction throughout.
Ab Coaster Machine Crunch
Kneel on the pad and hold the handles with your back straight and core engaged. Slide your knees toward your chest in an arcing motion, contracting your abs without using leg momentum. Return slowly without losing core tension. Exhale up, inhale back. Control the movement at all times.
Leg Raise Machine
Rest your forearms on the pads and keep your back against the support. Lift your legs forward to 90°, contracting your abs throughout. Lower slowly without letting your body swing. Exhale up, inhale down. Keep your core tight and avoid using torso momentum to maximize lower-ab engagement.
V-Sit on Bench
Sit at the edge of the bench with hands at your sides. Lean your torso slightly back and bring your knees to your chest, forming a "V." Extend back out without touching the backrest or dropping your feet — keep abs tight. Exhale in, inhale out. Avoid swinging for better stability and effectiveness.
Adduction Machine
Sit with your back supported and legs outside the cushions, knees aligned with hips. Press your inner thighs inward until you reach a comfortable maximum range, then slowly open back to start without fully releasing tension. Exhale in, inhale out. Keep your core tight and avoid using torso momentum throughout.
Cable Bar Curl
Stand facing the low pulley and grip the bar with palms up, elbows close to your body. Curl toward your shoulders without moving your elbows forward, then lower slowly until arms are nearly extended. Exhale up, inhale down. Keep your core tight and avoid momentum to focus the effort on your biceps.
Concentration Dumbbell Curl on Bench
Rest your upper arm on the preacher pad and hold the dumbbell with a supinated grip. Curl toward your shoulder in a controlled motion, then lower slowly without locking the elbow. Inhale down, exhale up. Keep your arm fixed on the pad and avoid momentum for maximum biceps tension.
Incline Bench Curl
Sit on a 45° incline bench with arms hanging at your sides, palms forward. Curl both dumbbells to your shoulders keeping elbows fixed and close to your body, then lower slowly without losing tension. Exhale up, inhale down. Avoid shrugging your shoulders or using momentum — the incline maximizes the biceps stretch.
Alternating Incline Dumbbell Curl
On a 45° bench, alternate arms — curl one dumbbell while rotating your wrist so your palm faces up at shoulder height. Lower slowly and repeat on the other side. Inhale down, exhale up. Keep your back fully supported, elbows fixed, and avoid shrugging or using momentum for controlled execution.
Cable Rope Bicep Curl
Hold the rope with a neutral grip (palms facing each other) and keep elbows close to your body. Curl upward toward your shoulders, slightly splitting the rope ends at the top for a stronger contraction. Lower slowly until arms are nearly extended. Exhale up, inhale down. Keep your torso stable and avoid momentum.
1. Standing Barbell Curl
Stand with feet shoulder-width apart and hold the barbell with a supinated grip. Curl the bar up toward your chest keeping elbows close to your body, then lower slowly back to start. Inhale down, exhale up. Avoid swinging your torso, keep elbows from drifting forward, and relax your shoulders throughout.
2. Isometric Curl
Hold a barbell or dumbbells with a supinated grip and curl to 90°. Hold that position with constant tension in your biceps for the full duration — no movement, no swinging, no arching your back. Breathe in a controlled manner and keep elbows fixed and shoulders relaxed throughout.
3. Dumbbell Curl
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms forward. Curl both toward your shoulders without moving your upper arms, then lower in a controlled motion. Inhale down, exhale up. Avoid swinging, keep elbows from drifting, and relax your shoulders to keep the focus on your biceps.
4. Alternating Standing Dumbbell Curl
Hold dumbbells with arms extended and palms facing your body. Curl one arm, rotating your wrist so the palm faces up at shoulder height. Lower back to start and repeat on the other side. Inhale down, exhale up. Avoid torso swinging and keep your elbows close to your body throughout the movement.
5. Rotating Dumbbell Curl
Start with palms facing your body. As you curl one arm, rotate your wrist so the palm faces up at shoulder height, then lower and rotate back to neutral. Alternate with the other arm. Inhale down, exhale up. Keep elbows close to your body, avoid swinging, and control the full range of motion.
6. Alternating Dumbbell Curl
Hold dumbbells with palms facing your body. Curl one arm, rotating your wrist to supination at the top, then lower and switch sides. Inhale down, exhale up. Avoid swinging your torso, keep elbows tucked, and control the movement at all times to keep the focus on your biceps.
7. Standing Dumbbell Hammer Curl
Hold dumbbells with palms facing each other (neutral grip) and curl to shoulder height, keeping that grip throughout the movement. Lower slowly back to start. Inhale down, exhale up. Avoid swinging, keep elbows fixed, and control the movement to effectively target both the biceps and brachialis.
Smith Machine Lunges
Place one foot forward and rest the top of your rear foot on a bench behind you. With the bar across your traps, lower your back knee toward the floor in a controlled motion, then push through your front heel to return. Inhale down, exhale up. Keep your torso upright, core engaged, and front knee aligned with your foot — no momentum.