BodyBuilding (part 1)

1. Deadlifts Targets: Entire posterior chain (lower back, glutes, hamstrings), as well as forearms and grip strength. Execution: Stand with feet hip-width apart, grip a barbell with hands just outside the legs. Keeping the back straight and chest up, push through the heels to lift the barbell until standing upright, then lower it back down under control. 2. Pull-Ups/Chin-Ups Targets: Upper back (latissimus dorsi), biceps, and shoulders. Execution: Hang from a bar with hands slightly wider than shoulder-width apart (pull-ups) or slightly narrower with palms facing towards you (chin-ups). Pull yourself up until your chin clears the bar, then lower back down with control. 3. Barbell Rows Targets: Middle back (rhomboids and traps), biceps, and rear deltoids. Execution: Stand with feet shoulder-width apart, bend at the hips with a slight bend in the knees. Grip a barbell with hands slightly wider than shoulder-width apart, pull the barbell towards your lower chest, then lower it back down under control.