AB/ADDUCTORS
Ab Adductors Front (3)
Ab Adductors Back (3)
Abductors + Adductors

Abductor Machine

Adductor Machine

Banded Lateral Walks

Cable Abductor Kickouts

Cable Adductor Kicks

Kneeling Lateral Leg Lifts

Lateral Lunges

Lateral Step-ups

Skaters

Squat with Lateral Kickouts

 

BACK
Back Back (3)
Back Side (3)
Back

Back Extensions

Bent Over Barbell Row

Cable Low Row

Cable Y-pulls

Dumbbell Row

Inverted Row

Landmine Row

Lat Pulldowns

Pendlay Row

Pull-ups

Reverse Flyes

Seated Cable Row

Straight-arm Pushdowns

BICEPS
Biceps Front (3)
Biceps Side (3)
Biceps

21s

Cable Curls

Cable Rope Hammer Curls

Concentration Curls

Curls with slow eccentric

Drag curls

Double Bicep Cable Curls

Dumbbell Curls

Dumbbell Hammer Curls

Incline Curls

Overhand Curls

Preacher Curls

Single-arm Isometric Hold Curls

Zottman Curls

CHEST
Chest Front (3)
Chest Side (3)
Chest

Bench Press

Cable Flyes

Decline Pushups

Dumbbell Chest Press

Dumbbell Chest Press with Isometric Hold

Dumbbell Pullovers

Pec Dec Machine

Pushups

Plate Front Press

GLUTES + HAMSTRINGS
Glutes Back (3)
Hamstrings Back (3)
Glutes + Hamstrings

Banded Lateral Walks

Cable Kickbacks

Deadlifts

Good Mornings

Glute Bridges

Glute Ham Raises

Hip Thrusts

Lying Leg Curls

Pull-throughs

Reverse Hyperextensions

Romanian Deadlifts

Seated Leg Curls

Step-ups with Kickbacks

Squats

Stability Ball Roll-ins

Stiff-leg Deadlifts

QUADRICEPS
Quads Front (3)
Quadriceps

Around-the-clock Lunges

Box Jumps

Box Squats

Bulgarian Split Squats

Close-stance Squats

Curtsey Lunge

Front Squats

Goblet Squats

Hack Squats

Jump Squats

Lateral Step-ups

Leg Extensions

Leg Press

Lunges

Lunge Jumps

Reverse Lunges

Squats

Step-ups

Wall Sits

SHOULDERS
Shoulders Front (3)

SHOULDERS

Shoulders Back (3)

SHOULDERS

Shoulders Side (3)

SHOULDERS

Shoulders

Arnold Press

Around-the-Worlds

Dumbbell T Raises

Face Pulls

Front Raises

Kettlebell Swings

Landmine Shoulder Press

Lateral Raises

Military Press

Overhead Press

Plate Rotations

Plate Shoulder Press

Reverse Flyes

Seated Shoulder Press

Shrugs

Thrusters

Upright Rows

TRICEPS
Triceps Back (3)

TRICEPS

Triceps Side (3)

TRICEPS

Triceps

Cable Overhead Extensions

Cable Tricep Pressdowns

Close-grip Bench Press

Cable Tricep Kickbacks

Close-grip Pushups

Dips

Dumbbell Darts

Dumbbell Overhead Extensions

Dumbbell Tricep Kickbacks

Inverted Bodyweight Tricep Presses

Skullcrushers

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