Exercises

Shoulders

•Arnold Presses

•Behind-the-Neck Presses

•Upright Dumbbell Presses

•Military Press

•Clean and Press

•Machine Presses

•Push Presses

•Standing Lateral Raises

•One-Arm Cross Cable Laterals (Seated or Standing)

•One- Arm Side Cable Laterals

•Reverse Overhead Dumbbell Laterals

•Machine Laterals

•Front Dumbbell Raises

•Bent-Over Dumbbell Laterals (Seated or Standing)

•Lying Side Laterals

Traps

•Upright Rows

•Heavy Upright Rows

•Dumbbell Shrugs

•Barbell Shrugs

Chest

•Barbell Bench Presses (Flat, Incline, Decline)

•Dumbbell Bench Presses (Flat, Incline, Decline)

•Parallel Bar Dips

•Machine Presses

•Dumbbell Flies (Flat, Incline)

•Straight-Arm Pullovers

•Rope Pulls

•One-Arm Cable Pulls

Back

•Wide-Grip Chin Ups Behind the Neck

•Wide-Grip Chins Ups the Front

•Close Grip Chin Ups

•Lat Machine Pulldowns

•Close or Medium Grip Pulldowns

•Bent-Over Barbell Rows

•Bent-Over Dumbbell Rows

•T-Bar Rows

•One-Arm Dumbbell Rows

•One-Arm Cable Rows

•Seated Cable Rows

•Bent-Arm Pullovers with Barbells

•Deadlifts

•Good Mornings

•Hyperextensions

Arms

Biceps

•Standing Barbell Curls

•Arm Blaster Curls

•Cheat Curls

•Preacher Curls

•3-Part Curls

•Incline Dumbbell Curls

•Seated Dumbbell Curls

•Hammer Curls

•Alternate Dumbbell Curls

•Concentration Curls Lying Dumbbell Curls

•Two-Hand Cable Curls

•Preacher Cable Curls

•Reverses Curls

•Reverse Preacher Curls

Triceps

•Cable Press downs

•One-Arm Reverse Press downs

•Seated Triceps Presses

•Standing Triceps Presses

•Lying Triceps Extensions

•Lying Dumbbell Extensions

•Lying Cross Face Triceps Extensions

•Dumbbell Kickbacks

•One-Arm Triceps Extensions

•Dips

•Bench Dips

•Fixed Bar Triceps Extensions

Forearms

•Barbell Wrist Curls

•Dumbbell One-Arm Wrist Curls

•Behind-the-Back Wrist Curls

•Reverse Wrist Curls w/ Barbell

•Reverse Barbell Wrist Curls w/ Preacher Bench

•Reverse Wrist Curls w/ Dumbbells

•Reverse Barbell Curls

•Reverse Preacher Bench Barbell Curls

•One-Arm Cable Reverse Curls

Thighs

•Squats

•Heavy Squats

•Half Squats

•Machine Squats

•Front Squats

•Sissy Squats

•Lunges

•Leg Extensions

•Leg Curls

•Straight-Leg Deadlifts

Calves

•Standing Calf Raises

•Donkey Calf Raises

•One-Leg Calf Raises

•Reverse Calf Raises

Abdomen

•Roman Chairs

•Russian Twist

•Crunches

•Twisting Crunches

•Reverse Crunches

•Hanging Reverse Crunches

•Vertical Bench Crunches

•Cable Crunches

•Seated Leg Tucks

•Seated Twist

•Bent-Over Twist

•Leg Raises

•Flat Bench Leg Raises

•Bent-Knee Flat Bench Leg Raises

•Bent-Knee Incline Board Leg Raises

•Bent-Knee Vertical Bench Leg Raises

•Hanging Leg Raises

•Twisting Hanging Leg Raises

•Side Leg Raises

•Bent-Knee Side Leg Raises

•Front Kicks

•Bench Kickbacks

•Rear Leg Scissors

•Vacuums