Can you provide details of each exercise?

Details on each exercise in the resistance training plan are crucial for effective execution and to prevent injury. Here's how to perform some of the key exercises, as discussed on the Huberman Lab:

Lower Body Exercises

1. Squats

   • Stand with feet shoulder-width apart, toes slightly out.
   • Lower your body as if sitting back into a chair, keeping the chest up and knees over toes.
   • Go down until thighs are parallel to the ground, then push through heels to return to standing.

2. Deadlifts

   • With feet shoulder-width apart, grip the barbell or dumbbell with arms outside of legs.
   • Hinge hips back, keeping the back straight, until weights reach mid-shin.
   • Push through heels to stand, extending hips and standing tall.

3. Leg Press

   • Sit on the machine with feet shoulder-width on the platform.
   • Lower the platform by bending knees, keeping the buttocks on the seat.
   • Push back to start position without locking knees.

Upper Body Exercises

1. Bench Press

   • Lie on the bench with feet flat on the floor.
   • Grip the barbell wider than shoulder-width, lower it to chest and press back up to start position.

2. Bent Over Rows

   • Stand with a slight bend in knees, hinge at hips, keeping back straight.
   • Lift the barbell or dumbbell to the torso, squeezing shoulder blades together, then lower.

3. Shoulder Press

   • With dumbbells or barbell, sit or stand with weights at shoulder height.
   • Press weights overhead until arms are straight, lower back to start position.

Core Exercises

1. Plank

   • Support your body with forearms and toes on the ground, maintaining a straight line.
   • Hold the position, keeping core tight and back straight.

2. Russian Twists

   • Sit on the ground, lean back slightly and lift feet off the ground.
   • Holding a weight, twist the torso to one side, then the other, engaging core muscles.

These exercises provide a foundation for improving strength and muscle mass if performed correctly and consistently 1 2. Adjusting weight, repetitions, and sets to match your fitness level and goals is important for safety and effectiveness.