Farmhouse Design Ideas

You’ve heard the advice: Switch up your routine every four to six weeks to avoid plateaus.

But with so many exercises to choose from, this can easily become an exercise in frustration—unless you start with the moves below. Pepper them throughout your workouts, or combine all 10, for the ultimate total-body circuit.

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Either way, you’ll enjoy the same payoffs: more muscle, fewer injuries, and a body that seems tailor-made for slim-fit shirts.

Biceps
Dumbbell Incline Curl
The incline positions your arms behind you, allowing you a greater range of motion than you'd get with a standard curl, says Martin Rooney, C.S.C.S., founder of Training for Warriors.

Chest
Neutral-Grip Dumbbell Bench Press
“Dumbbells don’t lock in your arms like a barbell, so your stabilizing muscles work harder,” says Joe Dowdell, C.S.C.S., CEO of Peak Performance.

Core
Half-Kneeling Rotational Cable Chop
“This exercise trains your core for exactly what it's designed to do: provide stability and transfer power across multiple planes of motion,” says Dowdell.

Quads
Barbell Front Squat with Heels Elevated
“Elevating your heels helps keep your torso upright, reducing the chance of a lower-back injury,” says Dowdell. It also increases the load on your quads.

Hamstrings
Barbell Straight-Leg Deadlift
“This exercise teaches the all-important ‘hip hinge,’ which is essential to powerful, safe movement both in the gym and out on the field,” says Contreras.

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