Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesWEIGHTS
Dumbbell Fly on Flat Bench
Lie on a flat bench holding dumbbells above your chest, elbows slightly bent. Lower your arms out to the sides in a controlled arc until you feel a stretch in your chest, then bring them back together. Inhale as you open, exhale as you close. Avoid lowering too far, do not lock your elbows, and keep the movement controlled at all times.
Incline Dumbbell Fly
On an incline bench set at 30°–45°, hold dumbbells above your chest with elbows slightly bent. Lower your arms out to the sides until you feel a stretch in your upper chest, then bring them back together. Inhale as you open, exhale as you close. Avoid lowering more than necessary and control the entire range of motion.
High Cable Crossover
Set pulleys at the highest position, grab one handle in each hand and step forward with a slight torso lean, elbows slightly bent. Sweep your arms together in an arc until your hands cross at chest level, then slowly open them back to feel a chest stretch. Inhale as you open, exhale as you close. Keep your core engaged, avoid bouncing, and control the movement throughout.
Low Cable Crossover
Set pulleys at the lowest position, grab one handle in each hand and step forward with a slight torso lean, arms at your sides with elbows slightly bent. Raise your arms forward and upward in an arc until your hands cross at chest height, then slowly lower them back. Inhale as you lower, exhale as you lift. Keep your core engaged, avoid swinging, and control the full range of motion to target the upper chest.
Pec Deck Machine
Sit with your back supported and feet on the floor. Adjust the seat so your arms are at chest height, elbows slightly bent. Bring your arms together until your hands almost touch, squeezing your chest, then open slowly until you feel a stretch. Inhale as you open, exhale as you close. Keep your back supported, avoid bouncing, and control the movement throughout.
Incline Dumbbell Press
On an incline bench at 30°–45°, hold dumbbells at chest level with palms forward and feet firmly on the floor. Press upward and slightly inward until arms are extended without locking your elbows, then lower slowly back to chest level. Inhale down, exhale up. Keep your back supported and avoid letting the dumbbells touch at the top.
Flat Dumbbell Press
Lie on a flat bench holding dumbbells at chest level, palms forward and feet on the floor. Press upward until arms are extended without locking your elbows, then lower slowly back to chest level. Inhale down, exhale up. Keep your shoulders pulled back, core engaged, and avoid letting the dumbbells touch at the top.
Dumbbell Deadlift
Stand feet shoulder-width apart, holding dumbbells in front of your thighs, core engaged. Bend your knees and lower the dumbbells toward the floor, keeping your back straight and chest lifted. Drive through your heels to return, extending hips and knees simultaneously. Inhale down, exhale up. Keep the dumbbells close to your body and avoid rounding your back.
Goblet Squat with Dumbbell
Stand feet shoulder-width apart, holding a dumbbell vertically with both hands at your chest, core engaged. Lower your body as if sitting down, keeping the dumbbell close to your chest and back straight, then drive through your heels to return. Inhale down, exhale up. Keep your chest up, knees aligned with your toes, and avoid lifting your heels.
Dumbbell Romanian Deadlift
Stand feet shoulder-width apart, knees slightly bent, holding dumbbells in front of your thighs. Hinge at your hips, keeping the dumbbells close to your legs and your back straight, pushing your hips back. Drive your hips forward and squeeze your glutes to return. Inhale down, exhale up. Keep your back straight and avoid bending your knees too much.
Reverse Lunge with Dumbbells
Stand feet shoulder-width apart, core engaged, holding a dumbbell in each hand. Step back with one leg and lower until both knees form a 90° angle, then drive through the front heel to return. Inhale down, exhale up. Keep your torso upright, knees aligned with your feet, and avoid using momentum.
Sumo Squat with Dumbbell
Stand wide with toes slightly out, holding a dumbbell with both hands between your legs. Keeping your back straight and core engaged, lower by bending your knees and hips until thighs are parallel, then drive through your heels to return, squeezing your glutes. Keep your chest lifted, knees aligned with your toes, and avoid letting them collapse inward.
Glute Bridge
Lie on your back, knees bent, feet hip-width apart, arms at your sides. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower slowly until hips nearly touch the floor. Inhale down, exhale up. Keep your core engaged and avoid arching your back.
Plank
Support your body on your forearms and the balls of your feet, elbows under your shoulders and body in a straight line from head to heels. Engage your core, glutes, and legs to stay stable — avoid dropping or raising your hips. Breathe steadily throughout. Keep your gaze toward the floor and your spine neutral to protect your lower back.
Side Plank
Lie on your side, supporting yourself on one forearm with your elbow under your shoulder and legs stacked. Lift your hips until your body forms a straight line from shoulders to feet, core engaged. Breathe steadily throughout. Avoid letting your hips drop, keep your back straight and neck aligned with your spine. Place your knees on the floor for an easier variation.
Dumbbell Row
Stand feet shoulder-width apart, slightly bend your knees and lean your torso forward, back straight and core engaged. Pull both elbows back, keeping them close to your body, lifting the dumbbells toward your abdomen. Lower in a controlled manner until arms are extended without losing posture. Exhale up, inhale down. Avoid rounding your back or using momentum — focus on contracting your back as you pull.
Reverse Crunch Supported on Hands
Lie on your back, legs bent, arms at your sides with palms down for stability. Lift your legs and hips toward your chest by contracting your abs, then lower slowly without letting your feet touch the floor, keeping tension in your abs. Inhale down, exhale up. Keep your lower back pressed against the floor, control the movement, and avoid using momentum.
Russian Twist with Weight
Sit with knees bent, feet on the floor or slightly elevated. Hold a dumbbell with both hands at chest level and lean your torso back about 45°. Rotate to one side bringing the dumbbell close to your hip, then switch sides in a controlled manner. Exhale as you twist, inhale as you return to center. Keep your abs engaged, avoid moving only your arms, and control the pace to focus on your obliques.
Barbell Extension on Cable
Attach the bar to the high pulley and hold it with a pronated grip (palms down), feet shoulder-width apart and core engaged. Push the bar downward, fully extending your arms while keeping your elbows close to your body, then slowly bend your elbows to return without moving your shoulders. Inhale up, exhale down. Keep your torso upright and avoid momentum throughout.
Bench Dips
Sit on the edge of a bench, hands at your sides with fingers forward. Extend your legs and rest your heels on the floor. Slide forward and lower by bending your elbows to 90°, then push through your arms to return, extending without locking. Inhale down, exhale up. Keep your back close to the bench, do not lower more than necessary, and avoid using leg momentum.