This workout is a great total body collaboration to work all areas of your body. This focuses on your biceps,back ,shoulders,lats,obliques,core,forearms,quads,legs,glutes,traps etc. This has 9 exercises combined into one all with a straight bar. All you need is a straight bar which weighs 45 pounds or can use a smaller curl bar or power bar if two heavy. Drink water to stay hydrated.