Gender Affirming Workouts
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Rory O’Malley: omalley.172@osu.edu
Bigger chest and wider back
- Barbell (or Dumbbell) bench press
- Chest flies
- Incline bench press
- Lat pull-downs
- Lat pull-overs
- Barbell bent over rows
- Single arm seated row
- Pull-ups
Bigger shoulders and defined biceps
- Dumbbell shoulder press
- Lateral raises
- Overhead barbell press
- Incline dumbbell curls
- Pronated dumbbell curls
- Hammer curls
Defined quadriceps and hamstrings
- Barbell back (or front) squat
- Leg extension machine
- Heel-elevated goblet squat
- Walking lunges
- Barbell deadlift
- Hamstring curl machine
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