Chest

Flat Barbell Press
Flat Cambered Barbell Press
Flat Smith Machine Press
Flat Dumbbell Press
Flat Dumbbell Flyes
 

Flat Universal Machine Press
Incline Barbell Press
Incline Cambered Barbell Press
Incline Smith Machine Press
Low Incline Smith Machine Press
 

Futron Incline Barbell Press
Futron Incline Cambered Barbell Press
Incline Dumbbell Press
Incline Dumbbell Flyes
Incline Universal Machine Press
 

Decline Barbell Press
Decline Cambered Barbell Press
Decline Smith Machine Press
Decline Dumbbell Press
Decline Dumbbell Flyes
 
Peck Deck
Dumbbell Pullovers
Cable Crossovers
Upward Cable Crossovers
Dips
Bench Dips

 

 

 

 

 


Shoulders
Seated Dumbbell Press
Seated Front Barbell Press
Seated Rear Barbell Press
Seated Front Smith Machine Press
Seated Rear Smith Machine Press
 
Seated Universal Machine Press
Seated Universal Machine Press
Dumbbell Side Raises
Cable Side Raises
One Arm Cable Side Raises
 
Dumbbell Front Raises
Barbell Front Raises
Cable Front Raises w/rope
Wide Grip Barbell Upright Rows
Wide Grip Smith Machine Upright Rows
 
   
Standing Dumbbell Rear Raises
Seated Dumbbell Rear Raises
Reverse Pec Deck
   

Abs
Crunches
Crunches w/feet up
6 inch Leg Lifts
Ab Roller
Sit Ups on Slant Board
 
Standing Dumbbell Serratus Crunch
Hanging Knee Lifts
Hanging Leg Lifts
AB/back Machine
Ab Bench
Standing Dumbbell Serratus Crunch
"Gaspari's"
Do not bend at the waist

 

 

Back

  
  
 
Pulldowns
Pull-ups
Pull-ups w/ V -handle
Seated Cable Rows
Bent Over Barbell Rows
(overhand & underhand)
 
 
Close Grip Leverage
Row Machine
Wide Grip Leverage Row Machine
T-Bar Rows
----o---- or V shaped handle
Dumbbell Rows
One Arm Seated Cable Rows
 
Barbell Pullovers
Dumbbell Pullovers
Deadlifts
3/4 Deadlifts
(off bottom of squat rack)
Rack Pulls
(start just above knee)

Traps
   
Dumbbell Shrugs
Barbell Shrugs
Smith Machine Shrugs
Universal Machine Shrugs
 
Close Grip Barbell
Upright Rows
Close Grip Smith Machine
Upright Rows
Deadlifts
3/4 Deadlifts
(off bottom of squat rack)
Rack Pulls
(start just above knee)






 

Lower-Back
 
Hyper-Extensions
Lower Back Machine "ab/Back"
Deadlifts
Good Morning
 
Triceps
Close Grip Barbell Press
Close Grip Smith Machine Press
Close Grip Decline Barbell Press
Lying Tricep Extension "Skull Crushers"
Dumbbell Crossface
 
Dumbbell Kickback
Seated Overhead Extensions
Seated Dumbbell Overhead Extensions
(one hand or two)
Bench Dips
Dips
 
Pushdowns on Universal Machine
Pushdowns
Cable Kickback - palm up
Cable Overhead Extensions
One Arm able Overhead Extensions
Biceps
Standing Barbell Curls
Standing Dumbbell Curls
Seated Dumbbell Curls
Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar
Incline Dumbbell Curls
 
 
Cable Curls
Dumbbell Concentration Curls
"CC" Cable Crossover Curls - High
"CC" Cable Crossover Curls - Low
 




Forearms
Barbell Wrist Curls
(palms up)
Barbell Reverse Wrist Curls
(palms down)
Barbell Reverse Curls
(palms down)
Dumbbell Hammer Curls
Cable Hammer Curls
w/rope handle
Forearm Wrist Roller
Quadriceps
Leg Extensions
Free Weight Leg Extensions
Universal Leg Extensions
Hack Squats
Sissy Squat Machine
Hamstrings
Leg Curls
Free Weight Leg Curls
Universal Leg Curls
Standing Leg Curl
Stiff Leg Deadlifts
Quads/Hams/Glutes
Leg Press
"Trotter" Leg Press
"Bodysmith" Leg Press
"Yukon" Vertical Leg Press
Barbell Squats
 
Smith Machine Squats
Front Hack Squats
Barbell Hack Squats
Barbell Lunges
Dumbbell Lunges
 
 
Smith Machine Lunges
One Leg - Leg Press
One Leg -"Trotter" Leg Press
Deadlifts
 



Calves
         
Calf Raises on Leg Press
Calf Raises on Trotter Leg Press
Standing Calf Raises on Universal Machine Calf
Standing Calf Raises on Smith Machine
Free Standing Calf Raises
 
       
Seated Calf Raises
       
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