Full-body workout - Intermediate Full-body workout - Intermediate
Centr Team
30 Aug 2021
Barbell front squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Keep your chest and elbows up high, to prevent rounding your back.
- Knees should stay in line with your toes to ensure they're not caving in.
Plank on elbows
Target: Core
Form tips:
- Set up with your elbows directly under your shoulders.
- To maximize your core activation, tuck in your butt and squeeze your glutes.
Seated lat pulldown
Target: Lats, shoulders, back
Form tips:
- Engage your core.
- Keep your collarbone up.
- Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.
Face pulls
Target: Shoulders, traps, rhomboids
Form tips:
- Keep your head up and your chin tucked in.
- Your core should be engaged, your back straight and firmly plant your feet.
- A slight bend in your knees will help stabilize your body.
- When pulling back the cable, visualize separating your hands as far out to the sides as you can – this will help you target the correct muscles.
Barbell curls
Target: Biceps, forearms
Form tips:
- Glutes and core engaged.
- Ensure your wrists are neutral so you're not straining either wrists or forearms.
- Don't cheat with momentum or using your lower back – only your arms should be moving.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Tricep skull crushers
Target: Triceps
Form tips:
- Activate your core.
- Elbows should remain shoulder width apart – avoid flaring out or drawing closer in, as this can cause elbow strain.
- Aim to bring the bar down slightly above your forehead.
- Focus on feeling the squeeze at the back of your arms as they lock out.
