Full-body workout - Intermediate Full-body workout - Intermediate
Centr Team
07 Sep 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.
Cable bicep curls
Target: Biceps
Form tips:
- Focus on controlling the downward phase of the curl – this will ensure you're working your biceps harder and not relying on momentum from the cable.
- Don't rest your arms at the top or bottom of the curl, keep moving to maintain tension in your biceps.
Rope tricep pushdown
Target: Triceps
Form tips:
- Activate your core and avoid slouching so you don't compensate with the wrong muscles.
- Focus on feeling the squeeze at the back of your arms as they lock out.
- Turn your hands out slightly at the bottom of the pushdown for increased muscle contraction.
- If you experience any wrist or elbow pain, adjust your grip on the rope.
