The exercises you'll include in your routine to target these posterior muscles (which include your rear delts, rhomboids, ...

One of the great things about rows is there are lots of variations: the barbell bent ... like a single arm dumbbell row). “Depending on the weight of the load, rows have a far lower degree ...

The bent-over barbell row, dumbbell row and seated row are the most popular variations you’ll see people doing in the gym. However, one variation that can often go amiss is the seal row.

There are a few sit-up and crunch variations, but they sit nicely alongside dumbbell drag-throughs and renegade rows. Simmonds also includes barbell abs rollouts to challenge your mid-section ...