Push Workout

CHEST

Bench Press

Decline Dumbbell Press

Dumbbell Fly’s

SHOULDERS

Arnold Press

Seated Over-Head Press

Bent-Over Reverse Fly’s

TRICEPS

Dips

Cable Press Downs

Over-Head Triceps Extensions

Pull Workout

BICEPS

Dumbbell Curls

Barbell Curls

Cable Curls

BACK

Upper

Pull Downs

Barbell Rows

Seated Cable Rows

Lower

RDLs

Good Mornings

Deadlifts

TRAPS

Barbell Shrugs

Up-side Down Ring Shrugs

Leg Workout

QUADS

Barbell Squat

Leg Extensions

HAMSTRINGS

Straight Legs Deadlifts

Leg Curls

CALVES

Calf Raises

One Leg Calf Raises

Donkey Calf Raises