| Major Muscle Group |
Exercise List |
| Lower Body |
| Quadriceps |
Barbell Squats
Hip Belt Squats
Front Squats
Barbell Hack Squats
Dumbbell Squats
Barbell Lunges
Dumbbell Lunges
Leg Press Machine
Hack Squat Machine
Leg Extensions
Sissy Squats
Smith Reverse Lunges
Smith Machine Squats
Smith Machine Front Squats
Smith Machine Lunges |
| Hamstrings |
Barbell Stiff
Legged Deadlifts
Dumbbell Stiff Legged Deadlifts
Trap Bar Stiff Legged Deadlifts
Barbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
Trap Bar Romanian Deadlifts
Sumo Leg Press
Cable Pull Thru
Glute/Ham Raise
Leg Curls
Good Mornings |
| Calves |
Gastrocs
Hip Belt Standing Calf Raises
Hip Belt Donkey Calf Raises
Leg Press Calf Raises
Standing Barbell Calf Raises
Standing Dumbbell Calf Raises
Standing Smith Machine Calf Raises
1-Legged Dumbbell Calf Raises
Soleus
Seated Barbell Calf Raises
Alternating Seated Barbell Calf Raises
Seated Smith Machine Calf Raises
Barbell Squat Raises
Dumbbell Squat Raises
Smith Machine Squat Raises
Tibialis Anterior
Reverse Standing Hip Belt Calf Raises
Reverse Donkey Hip Belt Calf Raises
Reverse Standing Barbell Calf Raises
Reverse Seated Dumbbell Calf Raises
Tibia Dorsal Calf Machine |
| Upper
Body |
| Chest |
Flat Barbell
Bench Press
Incline Barbell Bench Press
Decline Barbell Bench Press
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Decline Dumbbell Bench Press
Parallel Dips Forward Lean
Straight Arm Pullover
Dumbbell Flyes |
| Back |
Back Depth
Barbell Deadlifts from the Floor
Trap Bar Deadlifts
Barbell Rack Deadlifts
Barbell Rows
Dumbbell Rows
1-Arm Dumbbell Rows
T Bar Rows
Cable Rows
Back Width
Pull Ups palms facing away from body
Chin Ups palms facing body
Hammer Grip Pull Ups
Jump Up Pull Ups
Jump Up Chin Ups
Rack Pull Ups
Rack Chin Ups
Lat Pulldowns
Bent Arm Pullovers
Behind the Neck Pull Ups |
| Shoulders |
Overall Shoulders
Barbell Overhead
Press
Dumbbell Overhead Press
Behind the Neck Barbell Overhead Press
Seated Barbell Overhead Press
Seated Dumbbell Overhead Press
Dumbbell Parallel Grip Overhead Press
Dumbbell Arnold Press
Side Deltoids
Barbell
Upright Rows
Dumbbell Upright Rows
Standing Lateral Raises
Seated Lateral Raises
Rear Deltoids
Bent Over Lateral
Raises
Bench Supported Incline Lateral Raises
1-Arm Cable Rows High Position
|
| Biceps |
Barbell Curls
Alternate Dumbbell Curls
Dumbbell Preacher Curls
Barbell Preacher Curls
EZ Bar Curls
EZ Bar Preacher Curls
Incline Bench Dumbbell Curls
Lying Dumbbell Curls
Spider Curls
Concentration Curls
Cable Curls
1-Arm Dumbbell Preacher Curls |
| Triceps |
Parallel Dips
No Lean
Close Grip Barbell Bench
Reverse Grip Barbell Bench
Parallel Close Grip Dumbbell Bench
Lying Tricep Extension
Overhead Tricep Extensions
Pushdowns
Reverse Pushdowns
Dumbbell Kickbacks
Lying Dumbbell Extension Behind Head
Smith Machine Reverse Grip Bench
Smith Machine Close Grip Bench
Chair Dips
Cable Overhead Extensions |
| Forearms |
Reverse
Barbell Curls
Pinwheel Curls
Hammer Curls
Alternate Hammer Curls
Reverse Cable Curls
Zottoman Curls
Standing Dumbbell Wrist Curls
Seated Barbell Wrist Curls
Behind the Back Barbell Wrist Curls
Seated Dumbbell Wrist Curls
Seated Barbell Reverse Wrist Curls
Seated Dumbbell Reverse Wrist Curls
Seated Hammer Dumbbell Wrist Curls |
| Traps |
Barbell Power
Shrugs
Barbell Shrugs
Trap Bar Shrugs
Dumbbell Shrugs
High Pin Rack Deadlifts |
| Abs |
Swiss Ball
Crunches
Hanging Leg Raises |