quads /kwɒdz/ = quadriceps /ˈkwɒdrɪseps/
			股四头肌

hamstrings 	腿筋


glutes		臀大肌、核心肌群

traps		斜方肌

deadlifts 	硬拉



1. Barbell Deadlifts
Muscles Worked: Hamstrings, glutes, lower back, traps, core
How to Do It: Stand with the barbell over your mid-foot, bend at the hips and knees to grip it, keep your back straight, and lift by extending your hips and knees. Lower it back down with control.
Why It’s Great: A full-body compound lift that boosts strength and posture.

2. Overhead Press (Military Press)
Muscles Worked: Shoulders, triceps, upper chest, core
How to Do It: Stand with feet shoulder-width apart, hold the barbell at shoulder height, and press it straight overhead. Lower it back to the starting position.
Why It’s Great: Builds shoulder strength and stability.

3. Barbell Squats
Muscles Worked: Quads, hamstrings, glutes, core
How to Do It: Place the barbell across your upper back (on your traps, not your neck). Stand with feet shoulder-width apart, keep your chest up, and squat down by bending your knees and hips. Push back up to the starting position.
Why It’s Great: A foundational lower-body exercise that builds strength and stability.