CHEST
UPPER CHEST
Incline Barbell Press
Incline Dumbbell Press
Incline Dumbbell Fly
Low-Pulley Cable Fly
Decline Push-Up
Incline Hammer Press
MIDDLE CHEST
Barbell Bench Press
Dumbbell Bench Press
Dumbbell Fly
Mid-Pulley Cable Fly
Machine Fly (Pec Deck)
Machine Press
LOWER CHEST
Decline Barbell Press
Decline Dumbbell Press
Decline Dumbbell Fly
High-Pulley Cable Fly
Chest Dip (Weighted)
Decline Hammer Press
NOTES:
Wide grip emphasizes outer
chest, narrow grip emphasizes
inner. Machine incline press,
neutral grip (palms together)
emphasizes the pecs more than
a pronated grip (palms forward).
Close-Grip Pull Down
Reverse-Grip Lat Pull Down
Barbell Row
Close-Grip Row (T-Bar)
Dumbbell Row
Machine Row
Straight-Arm Lat Press Down
Pull-Up (Weighted)
Close-Grip Pull-Up
NOTES:
outer traps, close targets inner.
Close shrug targets traps, wide Pull downs: Wide spacing
targets delts. Behind back
emphasizes outer lats (width).
shrug: Pronated (thumbs in)
Closer spacing creates depth.
targets middle traps/back,
Overhand grip targets outer lats,
thumbs forward (neutral grip)
underhand targets inner lats,
emphasizes upper traps.
neutral grip targets all.
Cable row: Wide spacing targets
SIDE DELTOID
Dumbbell Lateral Raise
Cable Lateral Raise
Machine Lateral Raise
Barbell Upright Row
Bent-Over Cable Raise
Reverse Cable Crossover
Machine Rear Deltoid Fly
BACK
UPPER BACK
Barbell Shrug
Dumbbell Shrug
Barbell Upright Row
Seated Cable Row
MIDDLE BACK
Wide-Grip Pull Down
LOWER BACK
Lumbar Extension
Dead Lift
Good-Morning Lift
SHOULDERS
FRONT DELTOID
Barbell Shoulder Press
Dumbbell Shoulder Press
Dumbbell Front Raise
Barbell Front Raise
Cable Front Raise
REAR DELTOID
Bent-Over Dumbbell Raise
ROTATOR CUFF
External Rotation
Internal Rotation
Incline Side Raise
NOTES:
Neutral grip (palms facing
each other) targets anterior
delts better than a pronated
(forward) for overhead
presses. Front dumbbell
raises: Alternate palms facing
down and facing each other,
alternating arms. With any lateral
movements, the higher you go,
the more the traps are utilized.
Upright row: Wide grip targets
delts, narrow grip targets traps
muscles.
NOTES:
Wide grip focuses on inner
biceps, close grip targets outer.
EZ Bar curl lessens wrist stress.
With dumbbell curls, keep
thumb close to plate to activate
more muscle fibers. Rope
pushdown creates partial
pronation of wrist, emphasizing
outer lateral head. Reverse
underhand bar pushdown
focuses effort on inner long head
of tricep. A pronated (palm
down) grip emphasizes outer
lateral head.
Lying tricep extensions: Wide
grip emphasizes inner tricep
(long head), narrow grip targets
outer (lateral).
Barbell squat: narrow stance
for outer quads and abductors,
shoulder with targets whole
thigh, wider, for inner quad
Leg press: Feet low on plate
for quads, high for glutes and
hams. Feet wide for inner
quads, close for outer quads,
shoulder width for whole.
Leg curl: Wide spacing for inner
hams, narrow for outer. Toes
straight for all parts, inward for
inner, outward for outer
Calves: point feet ahead for
whole, out for inner, in for outer.
Wide stance for inner, close for
outer (straight ahead).
Decline Cable Crunch/Twist
Hanging Side Knee Crunches
done kneeling or standing.
Dumbbell and barbell pullovers
emphasize serratus anterior
muscles. DO NOT USE HEAVY
WEIGHT; will leave shoulder
vulnerable to injury.
ARMS
BICEPS
Barbell Curl
Reverse Grip Barbell Curl
Dumbbell Curl
Concentration Curl
Cable Curl
(Single, Double High)
Preacher Curl
Machine Curl
TRICEPS
Triceps Pushdown
(V or Straight Bar)
Reverse Tricep Pushdown
(Straight-Bar)
Weighted Dips
Overhead Extension
(Rope, DB, French)
Lying Triceps Extension
(Skull Crushers)
Close-Grip Bench Press
Dumbbell Kickback
Standing Leg Curl
Stiff-Leg Dead Lift*
*Helps build glutes
FOREARMS
Wrist Curl
Reverse Wrist Curl
Reverse Barbell Curl
Hammer Curl
LEGS
QUADRICEPS (FRONT)
Leg Extension
Barbell Squat*
Leg Press
Hack Squat
Lunge*
HAMSTRINGS (REAR)
Lying Leg Curl (Double, Single)
CALVES
Standing Calf Raise
Donkey Calf Raise
Machine Calf Raise
Seated Calf Raise
NOTES:
Leg ext: Feet close together,
outer quad, feet apart inner
quad. Toes upward all quad
sections, toes in for inner quad
(teardrop), outward hits outer
quad.
ABS
UPPER ABS
Sit-Up
Crunch
Rope Crunch
Machine Crunch
LOWER ABS
Incline Leg Raise
Hanging Leg Raise
Knee-Up
Reverse Crunch
OBLIQUES
Twisting Sit-Up
Oblique Crunch
Cable Oblique Crunch
Dumbbell Side Bend
Dumbbell Pullover
Wood Chops ( To high or low)
NOTES:
Rope crunch places emphasis
on serratus muscles.
Cable oblique crunch can be
© Victor A. Bosak III 2010