Iron Camp's Magnificent Seven

1. Deadlift:
   

   • Targets: Full body, especially the posterior chain (hamstrings, glutes, back).

   • Importance: Develops total body strength, enhances posture, and improves daily functional movements.

1. Squat (Back/Front):
   

   • Targets: Quads, hamstrings, glutes, lower back, and core.

   • Importance: Strengthens the lower body, improves joint health, and boosts athletic performance.

1. Bench Press:
   

   • Targets: Chest, triceps, and shoulders.

   • Importance: Builds upper body pushing strength, enhances shoulder stability.

1. Pull-Up/Chin-Up:
   

   • Targets: Lats, biceps, upper back.

   • Importance: Develops pulling strength, improves shoulder health, and strengthens the back.

1. Overhead Press (Military Press):
   

   • Targets: Shoulders, triceps, and upper chest.

   • Importance: Builds shoulder and upper body pressing strength, enhances core stability.

1. Barbell Row:
   

   • Targets: Upper back, lats, biceps.

   • Importance: Strengthens the back, improves posture, and balances pushing movements.

1. Farmer's Carry:
   

   • Targets: Forearms, traps, core, and entire body under load.

   • Importance: Improves grip strength, core stability, and overall functional fitness.

Mastering these exercises at Iron Camp will provide a solid foundation for strength, power, and functional capabilities. They target the major muscle groups, improve athletic performance, and offer benefits for daily life activities.