If you have access to a basic gym, you can track these exercises and your fitness progress in StepUp.
| Exercise | Equipment Needed | Sets | Reps | Rest |
|---|---|---|---|---|
| Squats | Barbell, Squat Rack | 4 | 10 | 60s |
| Bench Press | Barbell, Bench | 3 | 8 | 90s |
| Lunges | Dumbbells | 3 | 12 | 60s |
| Bicep Curls | Dumbbells | 3 | 10 | 45s |
| Resistance Band Pull-Aparts | Resistance Bands | 3 | 15 | 45s |
| Shoulder Press | Dumbbells | 3 | 8 | 60s |
| Deadlifts | Barbell | 4 | 6 | 120s |
Please note that the number of sets, reps, and rest periods can be customized based on individual preferences and fitness goals.
Do you want to take it to the next level?
Cables.
| Exercise | Equipment Needed | Sets | Reps | Rest |
|---|---|---|---|---|
| Cable Bicep Curls | Cable machine | 3 | 12 | 60s |
| Cable Chest Flyes | Cable machine | 3 | 10 | 90s |
| Cable Tricep Pushdowns | Cable machine | 4 | 15 | 45s |
| Cable Rows | Cable machine | 3 | 12 | 60s |
| Cable Woodchoppers | Cable machine | 3 | 10 | 45s |
| Cable Lateral Raises | Cable machine | 3 | 8 | 60s |
| Cable Crunches | Cable machine | 4 | 12 | 120s |
These are just a few examples of cable exercises, and you can customize the routine further based on your fitness goals and preferences. Adjust the number of sets, reps, and rest periods as needed. Remember to maintain proper form and consult a fitness professional if you’re new to cable exercises.
