Mr. Coach

✅ Trap Workout using Dumbbells

① Scapular Row
② One Arm Shrug
③ Incline Prone Shrug
④ Incline Wide Grip Row

3 sets 15 reps

✅ How to Get a Bigger Chest

① Bench Dips
② Decline Push-up
③ Lay Down Push-up
④ Push-up on Bar

3 sets 12-15 reps

✅ How to Build Wider Shoulders

① Close Grip Shoulder Press
② Incline Front Raise
③ Head Supported Reverse Fly
④ Laying Side Lateral Raise

3 sets 12-15 reps

✅ How to Build Bigger Traps

① Smith Incline Reverse Grip Extension
② Smith Narrow Grip Bench Press
③ Diamond Push-up
④ Triceps Press

3 sets 15 reps

✅ How to Get Stronger Lower Abs

① L Sit-up
② Ab Tuck
③ Twist Leg Raise
④ Laying Leg Raise

3 sets 15 reps

✅ Hamstrings Exercises using Dumbbells

① Laying Leg Curl
② Seated Sumo Deadlift
③ Stiff Leg Deadlift
④ Back Extension

3 sets 12-15 reps

✅ Shoulder Workout using Cable Machine

① Front Press
② Incline Reverse Fly
③ Seated Face Pull
④ Upright Row

3 sets 12-15 reps

✅ Forearm Workout using EZ-Bar

① Reverse Wrist Curl
② Wrist Curl
③ Reverse Curl
④ Neutral Wrist Curl

3 sets 15-20 reps

✅ How to Build Stronger Calves

① Smith Seated Calf Raise
② Smith Standing Calf Raise
③ One Leg Standing Calf Raise
④ One Leg Donkey Calf Raise

3 sets 15-20 reps

✅ Exercises for a Lower Chest

① Weighted Dips
② Smith Decline Bench Press
③ Decline Dumbbell Hammer Press
④ Decline Dumbbell Fly

3 sets 12-15 reps