Exercises

Training

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Shoulders

Chest

Biceps

Triceps

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Buttocks

Calves

Lat pulldown

Low row, neutral/narrow grip

Pull-up machine - wide grip (assisted)

Cable row with close grip (V-grip)

High row – overhand grip

Rowing machine (plate loaded) - overhand grip

Rowing machine (stack loaded) overhand grip

Lat pulldown with a close V-grip

Cable pull-overs with rope

Lat pulldown machine (plate loaded)

Lat pulldown with two single handles

Rowing machine (stack loaded) underhand grip

Assisted pull-up machine with hammer grip

Lat pulldown to chest with normal grip

Rowing machine (plate loaded) hammer grip