Workout List

 

 

Chest

Bench

Incline

Decline

Flat flys

Incline Flys

Decline Flys

Flat Dumbbell presses

Incline Dumbbell presses

Decline Dumbbell presses

Pec Deck

Depth Push-ups

Dips

 

Back

Front Pulldowns

Back Pulldowns

Incline Pulldowns

T-Bar Rows

Single Arm Rows

Shrugs

Bent over rows

Seated Cable Rows

 

Shoulders

Behind the Neck Press

Shoulder Presses (dumbbell)

Front Db Raises

Side Db Raises

Rear Db Raises

Front Cable Raises

Side Cable Raises

Rear Cable Raises

Upright Rows

Plate Work

Push Press

 

 

 

Biceps

Straight bar curls

EZ Curls

Concentration curls

Alternating curls

Hammer Curls

Preacher Curls

Spider Curls

Incline Dumbbell Curls

21’s (bottom-midpoint-7, midpoint-finish-7, and full range curls-7)

Wall curls

Cable curls

Peak Curls

 

Triceps

Tricep pushdowns

French press

Close grip bench press

Skull crushers

One arm overhead extensions

Kickbacks

California Press

Single arm Reverse Tri pushdowns

Dips

Seated dips

 

Legs

 

Quads                        Hamstrings

Squats                           Straight leg deadlift

Box squats                     Leg curls

Sissy squats                   Reverse Hyperextensions

Lunges                           Standing leg curls 

Leg press                          

Leg extensions                

One legged leg presses                           

Step ups