Exercises

Training

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Back

Shoulders

Chest

Biceps

Triceps

Legs

Buttocks

Calves

Lat pulldown

Barbell bench press

Leg press 45°

Machine shoulder press

Cable biceps curl with bar

Hip thrust machine

Triceps pushdown with bar

Standing calf raise machine

Low row, neutral/narrow grip

Pec deck

Leg extension

Lateral raises with dumbbells

Dumbbell hammer curls

Abductor machine

Tricep pushdowns with rope

Pull-up machine - wide grip (assisted)

Incline dumbbell bench press

Lying leg curl

Dumbbell shoulder press

Preacher curls

Standing abductor machine

Unilateral overhead triceps extension

Cable row with close grip (V-grip)

Neutral chest press (converging)

Barbell squat

Machine lateral raise

Biceps machine

Back extension machine

Unilateral cable triceps extension

High row – overhand grip

Incline barbell bench press

Hack squat machine

Reverse fly machine – overhand grip

Single arm cable bicep curls

Tricep kickbacks on cable

Rowing machine (plate loaded) - overhand grip

Neutral chest press (non-converging)

Seated leg curl

Cable face pulls - seated

Cable hammer curls with rope

Rowing machine (stack loaded) overhand grip

Cable flies from bottom to top

Leg press

Cable lateral raise

Single-arm cable bicep curls (facing away)

Lat pulldown with a close V-grip

Super incline chest press

V-squat chest to pad

One-arm reverse cable fly bent over

Incline dumbbell curls

Cable pull-overs with rope

Incline chest press close grip

Barbell Romanian deadlift

Smith machine shoulder press

Hammer curls on preacher bench

Lat pulldown machine (plate loaded)

Chest press narrow grip (converging)

Adductor machine

Standing cable crossover reverse fly

Cable bicep curls with bar (facing away from machine)

Lat pulldown with two single handles

Incline bench press on the smith machine

Belt squat machine

Cable lateral raise (cable at hip height)

Incline dumbbell bicep curls

Rowing machine (stack loaded) underhand grip

Fly's cable neutral

Pendulum squat machine

Cable y-raises

Assisted pull-up machine with hammer grip

Incline chest press (lying)

V-Squat face out

Lat pulldown to chest with normal grip

Cable chest press

Rowing machine (plate loaded) hammer grip

Seated cable flys

Chest press neutral (lying)