My Top 5 Workouts

In the Middle

Bench press

  • Bench presses are an exercise that can be used to build the muscles of the upper body, including the pectorals, arms, and shoulders
  • There are different variations of the bench press such as the incline bench press, wide grip bench press, dumbbell press and flat bench press which all target different parts of the upper body

Dumbbell Rows

  • Rowing is an exercise where the purpose is to strengthen the muscles that draw the rower’s arms toward the body as well as those that support the spine.The dumbbell or barbell rows primarily develops the pulling muscles of the back, which include the latissimus dorsi, trapezius, rhomboids.The lower back muscles and biceps also play important roles in the exercise.

High Bar squats

  • A bar squat is a back squat where the bar is placed high on the trapezius muscle across the top of the shoulders. The feet are shoulder width apart with toes pointed slightly outward and then the person will do a squat motion and the rule is your elbow has got to go past your elbows.
  • High bar squats unlike the low bar squats strengthen your quadriceps and give more relief on your hamstrings to prevent injuries.

Planks

  • The plank is an  exercise that involves maintaining a position similar to a push up for the maximum possible time.The plank strengthens the abdominals, back and shoulders. Like these other exercises there are many different variations that are used to target different parts of the body. These include side planks, elbow planks, basic plank, and high plank.

Deadlift (DO NOT EVER USE THIS!!!!)

  • The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground. 
  • If your deadlift form is perfect meaning there is no arch in your lower back and you have very good flexibility there is no doubt that deadlifting can build a lot of strength in your lower body.  Deadlifting creates a large amount of torque at hips and low back. Poor technique due to excessive weight may create an imbalance in the distribution of load between these areas, quite commonly increasing load at the lumbar spine and increasing the risk of injury. 
  • In my opinion the only reason you should be deadlifting is if you’re trying to get better at deadlifting like professional strongmen but if you’re an athlete the risk to reward percentage is way too low for you to be doing this exercise.