If You're Not Doing This After a Workout, You're Hurting Your Gains “If you’ve been unable to hit the gym for a week or ...

For women, it also supports hormone balance, enhances mood, and helps prevent age-related muscle loss and osteoporosis. Here ...

Barbell Squats – 4 sets of 8 reps Dumbbell Overhead Press – 3 sets of 10 reps Kettlebell Lunges – 3 sets of 12 reps (each leg) Barbell Bent-Over Rows – 4 sets of 10 reps Directions ...

Think of it as a mix between a standard barbell and a dumbbell. “They can be used for almost every exercise—lunges, squats, etc.—but are better for exercises requiring a more narrow grip ...

Whether performed with a barbell or a pair of dumbbells, squats are the OG when ... These are the five we'd recommend... Normal lunges are great, but deficit lunges are even better.

For this exercise, perform a lateral lunge while adding a cross ... your spine or are unsure about proper barbell form, try this alternative: grab dumbbells in each hand and perform a squat ...

Immediately switch to dumbbell bicep curls. Squats Place a barbell across the shoulders ... Reverse to Forward Lunge Superset with Kettlebell Hold a 30 lb kettlebell at chest level.