Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesWEIGHTS
Standing Dumbbell Shrug
Stand with feet shoulder-width apart, core engaged, dumbbells at your sides with palms facing inward. Raise your shoulders as high as possible as if trying to touch your ears, then lower slowly back to the start. Inhale down, exhale up. Avoid rolling your shoulders, keep your neck relaxed, and perform without momentum for optimal trapezius activation.
Standing Barbell Front Raises
Stand with feet shoulder-width apart, core engaged, holding the barbell with a pronated grip (palms down) in front of your thighs. Raise the bar straight in front to shoulder height, arms nearly extended, then lower slowly back to the start. Inhale down, exhale up. Keep your torso upright, avoid momentum, and do not sway your body to focus the work on your shoulders.
Standing Barbell Upright Row
Stand with feet shoulder-width apart, holding the barbell with a pronated grip, hands slightly closer than shoulder-width. Raise the bar toward your chin, keeping it close to your body and driving your elbows out and upward. Lower slowly back to the start. Inhale down, exhale up. Keep your torso upright, avoid swaying, and do not lift the bar above your chin to protect your shoulders.
Incline Cable Lateral Raise
Set the cable at the lowest point and grab the handle with the hand opposite the cable side. Step to the side and lean your torso slightly toward the cable. Raise your arm laterally to shoulder height, elbow slightly bent, then lower slowly back to the start. Inhale down, exhale up. Avoid momentum, keep your core engaged, and maintain a stable torso throughout.
Machine Lateral Raises
Sit on the machine with your back straight, seat adjusted so the machine arms are at elbow height. Grip the handles or rest your arms on the side pads. Raise your arms out to the sides to shoulder height, elbows slightly bent, then lower slowly back to the start. Inhale down, exhale up. Avoid momentum, keep your core engaged, and do not raise your arms above shoulder level.
Arnold Dumbbell Press on Bench
Sit on a bench with back support, dumbbells in front of your chest with palms facing you. Press upward while rotating your wrists until palms face forward, arms nearly extended. Lower slowly, rotating palms back toward you to return. Inhale down, exhale up. Keep your back firmly against the bench, engage your core, and control the rotation throughout the movement.
Smith Machine Press
Sit on a bench under the Smith machine bar, grip slightly wider than shoulder-width, palms forward, back supported. Press upward until arms are almost fully extended without locking your elbows, then lower to just above shoulder level. Inhale down, exhale up. Keep your back supported, core engaged, and avoid lowering the bar behind your head.
Dumbbell Military Press on Bench
Sit on a bench with back support, feet firmly on the floor, dumbbells at shoulder height with palms facing forward. Press upward until arms are almost fully extended without locking your elbows, then lower back to shoulder height. Inhale down, exhale up. Avoid arching your lower back and control the movement at all times.
Military Press on Machine
Sit with your back fully supported and adjust the seat so handles are at shoulder height. Grip with palms facing forward, core engaged. Press upward until arms are almost fully extended without locking your elbows, then lower back to shoulder height. Inhale down, exhale up. Keep your back supported at all times, avoid momentum, and do not lift your feet off the floor.
Reverse Pec Deck
Sit facing the backrest, chest pressed against it, back straight, seat adjusted so handles are at shoulder height. Grip with palms facing each other. Open your arms backward in a controlled motion until aligned with your shoulders, contracting the rear delts, then return slowly without releasing tension. Inhale back, exhale open. Keep your core engaged, avoid torso momentum, and control the full movement to properly target the posterior deltoids.
Lying Leg Curl Machine
Lie face down on the machine, heels under the roller, pad just above your ankles. Curl your heels toward your glutes, contracting your hamstrings, then lower slowly back to the start under control. Inhale down, exhale up. Keep your hips pressed against the bench, avoid lifting your torso, and control the movement to prevent using momentum.
Unilateral Lying Leg Curl Machine
Lie face down on the machine with a single heel under the roller, pad just above the ankle. Curl your heel toward your glute, contracting the hamstring, then lower slowly back under control. Inhale down, exhale up. Keep your hips pressed against the bench, avoid lifting your torso, and do not use momentum to move the weight.
Seated Leg Curl Machine
Sit with your back supported, ankles behind the lower roller and the upper pad over your thighs. Curl your heels down and back, contracting your hamstrings, then return slowly under control. Inhale up, exhale down. Keep your back pressed against the support, avoid momentum, and control the movement through the full range of motion.
Unilateral Seated Leg Curl Machine
Sit with your back supported, one ankle behind the lower roller and the upper pad over your thigh. Curl your heel down and back, contracting the hamstring, then return slowly under control. Inhale back, exhale curl. Keep your back against the backrest, avoid momentum, and do not lock your knee at the end of the motion.
Romanian Deadlift on Smith Machine
Stand feet shoulder-width apart with the bar in front of your thighs, pronated grip and knees slightly bent, core tight. Push your hips back and slide the bar down along your legs, keeping your back straight. Drive your hips forward and squeeze your glutes to return. Inhale down, exhale up. Do not round your back, keep the movement controlled, and avoid bending your knees too much.
Single-Leg Dumbbell Deadlift on Bench
Place one foot on a bench and hold a dumbbell with the same-side hand, back straight and core engaged. Lower the dumbbell toward the floor by pushing your hips back, maintaining spinal alignment. Return by contracting your glutes and hamstrings. Inhale down, exhale up. Avoid rounding your back or using momentum — keep the movement controlled throughout.
Single-Leg Deadlift on Bench
Place one foot on a bench with your other leg on the floor, back straight and core engaged. Lower your torso toward the floor by pushing your hips back, keeping your spine aligned at all times. Return by contracting your glutes and hamstrings. Inhale down, exhale up. Avoid rounding your back or using momentum — control the movement throughout the entire exercise.
Behind-the-Neck Rope Pulldown
Set the pulley at head height and stand with your back facing it. Hold the rope with palms facing each other and arms overhead. Extend your arms forward and upward until almost straight, keeping your elbows fixed, then bend slowly to return behind your head. Inhale back, exhale extend. Keep elbows stable and close to your head, avoid arching your back, and control the movement at all times.
Mountain Climbers
Start in a high plank with hands under shoulders, body in a straight line from head to heels. Drive one knee toward your chest while keeping the other leg extended, then alternate quickly in a smooth, continuous motion. Exhale as you bring the knee in, inhale as you extend. Keep your core tight, avoid letting your hips rise or drop, and prioritize technique and control over speed.
Seated Calf Raise Machine
Sit on the machine with the balls of your feet on the platform, heels hanging off, and pads over your thighs. Lift your heels as high as possible, fully contracting your calves, then lower slowly until you feel a stretch — without fully resting the weight. Exhale up, inhale down. Keep the movement controlled, avoid bouncing, and use the full range of motion to work the calves completely.