You can build big and strong biceps with dumbbell bicep curls on arm day. By starting arms straight with a neutral hand position and rotating up as you curl into a supination (palm up) you activate all heads of the bicep.
The cable rope pushdown utilises a different angle to the bar, so you can activate greater muscle contractions in the tricep with lighter resistance
The cable rope hammer curl’s neutral grip engages the forearms and brachialis muscles.
The cable V-bar pushdown is a great alternative for your triceps. The angled bar allows you to lift heavier weights than a straight bar or rope.
The barbell curl is a popular arm movement among bodybuilders and fitness enthusiasts because of its ability to build massive biceps.
Standing calf raises help increase the musculature of your lower leg, specifically the gastrocnemius muscles
The leg press is another leg day staple. Foot position, high, low, close, wide will determine where the focus of the tension is placed, making the leg press a great exercise for leg development.
The seated calf raise engages the lower leg muscles, particularly the soleus muscle.
The barbell squat is a popular compound exercise which helps develop your lower body and increase overall strength levels.
The location of the barbell emphasises the quads, glutes, upper back, and core.