* Use Caution/Supervision
** Not Recommended
EXERCISE
Back
Extension
Back Squat
Barbell Curl
MUSCL
E
GROU
P
TYPE
FOCUS
EXECUTIO EQUIPMEN
N
T
Back
* Lie on the
bench in the
prone
position.
With the
head and
back
Focuses on
lowered and
the
perpendicul
errector
Body
ar to the
spinae
Weight
floor, place
(lower
Open
your hands
back),
Chain
behind the
hamstring
Isolated
head and
(upper rear
Push
elbows out.
leg) and
Extend back
gluteus
and lift back
maximus.
to slightly
above
horizontal
position,
and return
to start
position.
Legs
Free
Weights
Closed Works the
Chain
leg
Compou muscles.
nd
Push
Free
Weights
Biceps
Open
Chain
Roman
Chair /
Hyperexten
sion Bench
* Similar to
a normal
squat, but
bar may be
Barbell
placed
across traps
in varying
positions.
Builds
Curl while
bicep mass
using a
and overall
barbell.
arm
Barbell
Isolated strength.
Pull
Free
Weights
Open
Chain
Compou
nd
Pull
The Barbell
Row is one
of the best
mass
builders for
the back.
While
holding a
barbell in
front of
your thigh,
lift it up
keeping it in Barbell
front of
your chest
and bending
your
elbows,
then lower.
Barbell Row
Back
Bench Press
With your
back flat on
the bench
Free
Builds
without
Weights pectoral
arching
Open
mass along your back.
Chest Chain
with the
Lift the
Barbell
Compou deltoids,
weights
nd
and the
straight up,
Push
triceps.
then after a
pause bring
it back
down again.
Bent Knee
Situp
Bent Over
Flyes
With your
knee's bent
and laying
Body
on the
Weight
Focuses on ground,
Open
Waist
the Abs
raise your
Bench/Floor
Chain
muscles.
upper body
Isolated
to your
Pull
knee's and
back down
again.
Should Free
Stimulates While
Dumbell
ers
Weights growth in sitting, bend
Open
your rear
Chain
delts.
Isolated
Push
Machine
Open
Bent Over
Should
Chain
Lateral Raise
ers
Isolated
Push
Cable
Crossovers
Works the
rear delts
and back
muscles.
over and
hold the
dumbells
straight
down. Then
raise them
up to your
sides with
out bending
your
elbows,
then lower.
Similar to
the Lateral
Raise, you
do this
procedure
by bending
over.
Machine
Standing in
between
two pulleys
(one for
each hand),
start slightly
above
shoulder
level with
hands and
Machine
Gives chest arms at
Open
definition their most
Chest Chain
Cable
and
lateral
Isolated
separation. point. Use a
Pull
neutral grip
and slowly
contract
chest, keep
arms
slightly bent
and bring
hands
together to
midline.
Cable Crunch
Machine
Open
Works out
Waist Chain
the ab
Isolated muscles.
Pull
Similar to
the normal
crunch, you
use the
cable
Cable
rowing
Machine to
assist you in
this
exercise.
Cable Curl
Machine
Open
Used to
Biceps Chain
chisel the
Isolated biceps.
Pull
Similar to a
normal curl,
you do this
Cable
exercise
with a cable
Machine .
Cable Fly
Machine
Open
Focuses on
Chest Chain
the chest
Isolated muscles.
Pull
Same
procedure
as Flat Fly,
but with a
cable
Machine .
Cable Raise
Cable Row
Cable
While
standing
Gives your sideways to
Machine
front and
the cable
Open
Should
medial
Machine ,
Chain
Cable
ers
delts
Pull it to
Isolated
separation your side
Push
and detail. with a
straight
arm.
Back
Sit in front
of the cable
Machine Adds width Machine
Open
and
with your
Chain
thickness legs against
Cable
Compou to the lats it. Grip the
nd
and upper handle and
Pull
back.
Pull it away
from the
Machine in
a rowing
action.
Calf Raise
Cardio
Legs
Total
Body
Place your
feet straight
ahead.
Place the
barbell
Free
Focuses on across your
Weights the
shoulders
Open
gastrocne with your
Barbell
Chain
mius
palms down
Isolated soleus (calf and elbows
Push
muscles). flexed.
Flex both
feet. Slowly
return to
first
position.
Body
Weight
Close Grip
Bench
Free
Weights
Open
Triceps Chain
Compou
nd
Push
Close Grip
Chins
Body
Weight
Closed
Chain
Compou
nd
Pull
Back
Can
include
jogging,
treadmill,
bike,
rowing
Machine
etc.
Maintain
your target
heart rate
for a
Varies
duration of
30-40min to
optimize fat
burning
Places the
emphasis
on the
triceps
instead of
the pecs.
* Similar to
a bench
press, you
do this
exercise
Barbell
with your
hands close
together on
the bar.
Develops
the back
and bicep
muscles.
With your
hands close
to each
other on a Chin Bar
horizontal
bar a few
feet above
your head,
Pull yourself
up till your
chin is over
the bar and
slowly lower
yourself
down again.
Close Grip
Pull Downs
Back
Machine
Open
Chain
Compou
nd
Pull
Works the
back and
bicep
muscles.
Similar to
the Lat. Pull
down, you
keep your
Machine
hands close
to each
other.
While sitting
and your
one arm
laying
across both
legs, hold a
dumbell in
Free
the other
Weights
hand and
Will give
Concentratio
Open
bend over
Biceps
your biceps
Dumbell
n Curl
Chain
so its
a peak.
Isolated
perpendicul
Pull
ar to the
ground and
resting
against your
other arm,
then curl it
up and back
down again.
Crunch
Laying on
Body
your back
Weight
with your
Focuses on
Open
knee's bent,
Waist
the ab
Bench
Chain
place your
muscles.
Isolated
hands below
Pull
your ears
and lift your
upper back
and head
off of the
ground,
squeezing
your abs
muscles,
then lower.
Deadlift
Decline
Bench Press
Back
* While
bent over
with a
Free
One of the
barbell in
Weights best
your hands
Closed exercises
hanging
Chain
for gaining
Barbell
down by
Compou mass,
your feet,
nd
power and
stand up
Push
strength.
straight and
then bend
over again.
Free
Weights
Open
Chest Chain
Compou
nd
Push
Free
Weights
Decline
Open
Triceps
French Curls
Chain
Isolated
Push
Places
more
emphasis
on your
lower
chest.
Similar to a
normal
bench
press, you
do this
Dumbell
exercise
while laying
on an
declined
bench.
Places
more
emphasis
on long
head of
triceps.
Lay supine
on back
with ez-curl
bar
(pronated
grip) raised
above you Dumbell
with arms
fully
extended.
Lower the
bar by
bending the
elbow. As
the bar
nears the
head move
the elbows
slightly back
just enough
to allow the
bar to clear
around the
curvature of
the head.
Extend the
arm. As the
bar clears
the head
reposition
the elbows
to its former
position
until the
arm is fully
extended.
Decline
Dumbell
Flyes
Free
Weights
Isolates
Open
Chest
Lower
Chain
Chest
Isolated
Pull
Same as
dumbell
flyes but on
a decline
bench. Keep
arms
slightly bent Dumbell
and at a 90
degree
angle to the
floor at the
top of the
movement.
Decline
Dumbell
Press
Free
Weights
Open
Works the
Chest Chain
chest
Compou muscles.
nd
Push
Similar to
the dumbell
press, you
do this
Dumbell
procedure
by laying on
a bench
with your
upper body
towards the
bottom of
the slope.
Decline Push
Up
Body
Weight
Closed Works the
Chest Chain
chest
Compou muscles.
nd
Push
Similar to a
normal Push
up, you put
your feet on
a raised
Bench/Floor
surface,
putting
extra weight
on your
upper body.
Diamond
Push Ups
Body
Weight
Closed Works on
Chest Chain
the chest
Compou muscles.
nd
Push
Similar to a
normal Push
up, you
keep your
Bench/Floor
hands close
to each
other.
Dips
Dumbell
Bench Press
While
gripping
parallel bars
Build mass and your
in the
knee's bent
Body
lower pecs, under you,
Weight
serratus
raise and
Closed
and triceps lower
Dipping
Triceps Chain
and are a yourself
Station
Compou
good
using your
nd
general
arms
Push
strength
keeping
builder.
elbows as
close as
possible to
your torso.
Free
Weights
Chest
Open
Chain
Develops
your chest
and
strengthen
Similar to a
normal
Dumbell
bench
press, you
Compou s your
nd
tendons
Push
and
ligaments.
Free
Weights
Open
Dumbell Curl Biceps
Chain
Isolated
Pull
Dumbell
Flyes
Dumbell
Press
Dumbell Row
An
excellent
bicep
builder.
do this
exercise
with a pair
of dumbells.
Similar to a
barbell curl,
you do this
exercise
with
Dumbell
dumbells
while
standing or
sitting.
With your
back
against a
horizontal
bench, hold
dumbells
straight up
in front of
Free
A great
your chest
Weights
exercise to and then
Open
Chest
isolate
lower them Dumbell
Chain
your chest to your
Isolated
muscles.
sides with
Pull
your arms
only slightly
bent, then
raise them
again back
to the
starting
position.
Free
Weights
Open
Should
Works your
Chain
ers
front delts.
Compou
nd
Push
Back
Free
Will allow
Similar to a
bench
press, you
do this
Dumbell
exercise
with
dumbells.
While
Dumbell
Weights you to
Open
isolate
Chain
your lats.
Compou
nd
Pull
Dumbell
Shrugs
Dumbell Side
Bend
Dumbell
Triceps Ext
Free
Weights
Should Open
ers
Chain
Isolated
Pull
Works on
the
shoulder
muscles.
bending
over and
one knee
and hand on
a bench,
hold a
dumbell
straight
down and
lift it up
towards
your body
and then
lower.
Similar to
normal
shrugs, you
use a
Dumbell
dumbell for
this exercise
instead of a
barbell.
Stand
straight up
with
dumbells at
Body
Works your your side,
Weight
obliques
then bend
Open
Waist
and is a
over to the Dumbell
Chain
good waist side and
Isolated
shaper.
then stand
Pull
up straight
again,
repeat for
other side.
Places
Free
emphasis
Weights
on the
Open
Triceps
inner and
Chain
middle
Isolated
heads of
Push
the triceps.
Hold a
dumbell
behind your
shoulder
Dumbell
and raise
your arm up
and then
back down
again.
Dumbell
Wrist Curls
Dumbell
Wrist Ext
External
Rotation
Free
Weights
Develops
Forear Open
the front
ms
Chain
forearms.
Isolated
Pull
Hold the
dumbell in
your hand
with the
palm side
Dumbell
up. Slowly
raise and
lower using
just your
wrist.
Free
Weights
Develops
Forear Open
the back
ms
Chain
forearms.
Isolated
Pull
Hold the
dumbell in
your hand
with the
palm side
Dumbell
down.
Slowly raise
and lower
using just
your wrist.
Machine
Open
Should
Chain
ers
Isolated
Push
Stand
straight up
with your
arm bent 90
degrees,
elbow by
your waste,
hold Pull ey
neutral (like
your
shaking a
Machine
hand),
starting
position at
stomach,
keep elbow
in (use as a
pivot) and
externally
rotate arm
(humerus)
by slowly
Develops
the
external
rotators
moving
hand (while
gripping Pull
ey) away
from
stomach to
most lateral
point.
Flat Fly
Front Raise
Laying on a
flat bench
pick up the
dumbbells
on each side
of the bench
and move
weights to
the
Free
shoulders.
Weights
Focuses on Extend
Open
Chest
the inner
arms
Dumbell
Chain
pectorals. straight up
Isolated
with elbows
Pull
slightly
bent. Then
lower
weights to
each side
maintaining
the same
elbow
angle.
Machine
Open
Isolates
Should
Chain
the front
ers
Isolated delts.
Push
Hold
dumbell's in
front of
your thighs
with your
palms in a
Dumbell
neutral
position,
raise your
arms in
front of
your body
with out
bending
your
elbows,
then lower
the weights.
Front Squat
Glute
Machine
Hack Squat
Half Squat
Legs
With a
barbell
across your
Similar to
Free
shoulders in
the Squat
Weights
front of
but it
Closed
your neck,
places
Chain
slowly lower Barbell
emphasis
Compou
your weight
on the
nd
down while
quadriceps
Push
squatting
.
and raise
yourself up
again.
Legs
Place limb
in
biomechanic
Builds and
Machine
ally correct
shapes the
Open
position on
Gluteals
Chain
machine as Machine
and
Isolated
instructed,
hamstrings
Push
extend
.
thigh as far
back as
possible.
Legs
Machine
Closed
Chain
Compou
nd
Push
Isolates
the front
thigh and
quads.
With a
barbell
across your
shoulders,
Machine
you squat
downward
and then lift
yourself up.
Legs
Free
Weights
Closed
Chain
Used by
beginners
or people
with back
Similar to
the Hack
Squat, but
you only
Barbell
Compou problems
squat half
nd
and works way down.
Push
the legs.
Machine
Open
Works the
Hammer Curl Biceps Chain
pectoral
Isolated muscles.
Pull
Hyperextensi
on
Incline
Bench Press
Incline
Dumbell
Flyes
Back
Similar to a
normal curl,
you hold the
dumbell like
Dumbell
you would a
hammer,
with the bar
verticle.
* Laying on
an inclined
Body
bench that
Weight
goes up to
Lower back
Open
your waist, Roman
strengthen
Chain
you lower
Chair
er.
Isolated
your upper
Pull
body down
and back up
again.
Free
Weights
Open
Chest Chain
Compou
nd
Push
Places
emphasis
on your
upper
chest.
Similar to a
bench
press, you
lay down on
an inverted
bench, Push Barbell
ing weights
up 90
degree's
from the
ground.
Same as
dumbell
Free
flyes but on
Weights Works
an incline
Open
Upper Pecs bench. Keep
Chest
Dumbell
Chain
for
arms
Isolated Definition slightly bent
Pull
and at a 90
degree
angle to the
floor at the
top of the
movement.
Incline
Dumbell
Press
Free
Weights
Open
Chest Chain
Compou
nd
Push
Same
procedure
Focuses on
as Dumbell
your
Bench, but
pectoral
with an
muscles.
incline in
the bench.
Inclined
Flyes
Free
Weights
Open
Chest
Chain
Isolated
Pull
Focuses on
the upper
and inner
pectoral
muscles.
Knee Raise
Lat Pull
down
Legs
Back
Dumbell
Same
procedure
as Flat Flye
Dumbell
but on an
inclined
bench.
Body
Weight
Tightens
Open
the lower
Chain
abs.
Isolated
Pull
While
standing at
the Machine
, lift your
leg up with Bench/Floor
your knee
bent and
lower down
again.
Machine
Open
Chain
Compou
nd
Pull
Grabbing
the bars
from
overhead,
Machine
Pull them
down and
slowly raise
it.
Develops
the upper
portion of
the lats.
Holding
dumbells in
Free
front of
Weights
Isolates
your thighs
Should Open
Lateral Raise
you medial with the top Dumbell
ers
Chain
delts.
of each
Isolated
dumbell
Push
pointed
away from
you, lift
your arms
up by your
sides with
out bending
your arms,
then lower
your arms
Leg Curl
Leg
Extension
Leg Press
Legs
Laying on a
bench on
your chest
and with
Machine
your legs
Builds and
Open
under a bar
shapes the
Chain
with weigh Machine
hamstrings
Isolated
attached,
.
Pull
curl your
legs at the
knee's, then
lower the
weight.
Legs
Fully extend
legs
outward
while
squeezing
Machine
Isolates
your
Open
and shapes quadriceps
Chain
Machine
the front
and hold for
Isolated
thighs.
a moment.
Push
Slowly
lower your
legs back to
the start
position.
Legs
Laying on a
bench, use
your feet to
Push the
Machine
weight away
from your
body, then
slowly bring
Machine
Open
A great
Chain
thigh
Compou
builder.
nd
Push
it back to
you.
Lower
Crunch
Lunge
Lying Side
Flyes
Machine
Bench Press
Body
Weight
Develops
Open
Waist
your lower
Chain
abs.
Isolated
Pull
Legs
Free
Weights
Closed Isolates
Chain
the front
Compou thigh.
nd
Push
Free
Weights
Should Open
ers
Chain
Isolated
Push
Similar to a
normal
crunch,
focus on the
Bench/Floor
lower abs
while
performing
the crunch.
Move your
feet apart
with one in
front of the
other while
holding a
barbell over
your
shoulders.
Barbell
Bend your
back leg's
knee and
lower
yourself,
then Push
yourself
back up.
Same
Focuses on procedure
the
as Flat Flyes
Dumbell
shoulder
but laying
muscles.
on your
side.
Similar to a
normal
Machine
bench
Open
Simulates
press, you
Chain
the Barbell
Chest
do this
Machine
Compou Bench
exercise
nd
Press.
with a
Push
Machine
instead of a
barbell or
dumbell.
Machine
Crunch
Similar to a
normal
crunch, you
Machine
do this
Open
Simulates
exercise
Waist Chain
Lower/Upp
Machine
with a
Isolated er Crunch.
Machine
Pull
instead of
weights on
your chest.
Simulates
a free
weight
barbell
curl.
Similar to a
normal curl,
you do this
exercise
Machine
with a
Machine
instead of a
dumbell.
Machine
Closed
Works the
Chain
leg
Compou
muscles.
nd
Push
Similar to
free weight
lunges, you
Machine
use a
Machine for
this one.
Machine
Open
Machine Curl Biceps Chain
Isolated
Pull
Machine
Lunges
Machine
Press
Neck Lateral
Resistance
Legs
Machine
Open
Should Chain
ers
Compou
nd
Push
Neck
Body
Weight
Open
Chain
Isolated
Push
Works all
three
heads of
the deltoid.
Similar to
the Machine
Machine
bench
press.
Works all
neck
lateral
neck
muscles
Hold one
hand
against the
side of your
head. Use
Manual
your hand
to resist the
movement
as you try
to touch
your
shoulder
with your
ear. Hold
this posture
for a count
of 5.
Neck
Forward
Resistance
Neck
Backward
Resistance
Neck
Rotational
Resistance
Works all
anterior
neck
muscles
Hold both
hands
against your
forehead.
Try to move
head
forward, but
Manual
resist the
movement
with your
hands. Hold
this posture
for a count
of 5.
Neck
Body
Weight
Open
Chain
Isolated
Pull
Works all
posterior
neck
muscles.
Place both
hands
behind your
head.
Try to move
head
backwards,
but resist
the
Manual
movement
with your
hands.
Don't tip
chin. Hold
this posture
for a count
of 5.
Neck
Machine
Open
Works all
Chain
neck
Compou muscles
nd
Hold one
hand
against the Manual
side of your
head. Use
Neck
Body
Weight
Open
Chain
Isolated
Pull
Push
Oblique
Twist
One Arm
Cable Rows
One Arm
Cable Side
Laterals
One-Arm
Dumbell
your hand
to resist the
movement
as you try
to rotate
your head
to one side
until your
chin is lined
on top of
your
shoulder.
Hold this
posture for
a count of
5.
While doing
a crunch,
twist your
Body
body to one
Weight
Focuses on side
Open
Waist
the oblique focusing on Bench
Chain
muscle.
the oblique
Isolated
muscle,
Pull
then repeat
for the
other side.
Machine
Open
Works the
Chain
back
Compou
muscles.
nd
Pull
Similar to
the cable
row, you
Machine
use one arm
to do this
procedure.
Free
Weights
Works the
Should Open
shoulder
ers
Chain
muscles.
Isolated
Push
Similar to a
Lateral
Raise, you
use a cable Machine
Machine to
do this
exercise.
Back
Triceps
Free
Works all
Weights three
Keep arm
and elbow
Barbell
Kickbacks
One-Arm
Row
Open
Chain
Isolated
Push
Back
heads of
the tricep
at different
stages of
this
movement
close to
waist. Hold
dumbell in a
neutral
position and
extend
forearm
back as far
as possible
(using
elbow as
pivot point).
Do not
move arm
(humerus)
Hold
dumbell
with a
neutral grip
and start
with the
arm bent 90
degrees
with elbow
beside
waist.
Free
Lower
Weights Excellent
weight
Open
exercise
slightly
Chain
for Lats
Dumbell
forward
Compou and
until elbow
nd
rhomboids.
is extended
Pull
and pull
weight back
to waist
while
keeping the
arm as
close as
possible to
the body
(through all
stages of
movement).
Overhead
Press
Pec Deck
Plie Squat
While
holding a
barbell on
Free
your
Weights
Works all
shoulders in
Open
Should
three
front of
Chain
Barbell
ers
heads of
your neck,
Compou
the deltoid. press it
nd
upward and
Push
then slowly
lower down
again.
While sitting
at the
Machine and
your arms
spread to
your sides,
Machine
Pull the
Open
Isolates
Machine 's
Chest Chain
your inner
Machine
handles
Isolated pectorals.
towards
Pull
your body
in front of
you and
then back to
the starting
position.
Legs
With feet
wider than
your
Body
shoulder
Developes
Weight
width and
the inner
Closed
toes out at
thighs,
Chain
a
None
quadriceps
Compou
comfortable
, and the
nd
angle, bend
glutes.
Push
your knees
and lower
your body.
Keeping
your knees
in line with
your toes
Push back
up. Dont
lock your
knees and
keep your
abs and
back
straight and
tight.
Preacher
Curl
Pull Ups
Pulley Push
down
Places
emphasis
on the
lower
section of
your
biceps.
While sitting
and your
arms laying
top down,
Preacher
grip the
Bench
handle and
curl it
towards
your body.
Body
Weight
Closed Works the
Chain
back
Compou muscles.
nd
Pull
With your
hands close
to each
other on a
horizontal
bar a few
feet above
your head, Chin Bar
Pull yourself
up till your
chin is over
the bar and
slowly lower
yourself
down again.
Free
Weights
Open
Biceps
Chain
Isolated
Pull
Back
Work the
Machine entire
Open
length on
Triceps Chain
the triceps
Isolated with extra
Push
emphasis
on the
While
standing at
the cable
Machine ,
grip the
handle and
Push it
Machine
outer
head.
down, and
slowly raise
it back up
to the
starting
position.
** Lie upper
half of back,
face-up
across
bench using
legs bent 90
degrees to
support
lower back.
Hold
Free
dumbell
Weights Works your above head
Open
lats,
(with both
Dumbell
Chain
triceps and hands) with
Isolated pecs.
elbows
Pull
extended
and lower in
an arc
motion
(with arms
slightly
bent) until
dumbell is
slightly
behind
head.
Pull over
Back
Push Ups
Forefoot or
toes on
Body
floor. Legs,
Weight Basic Push hips, and
Closed Up
back
Chest Chain
Exercise
straight.
Compou for the
Elbows
nd
chest.
extended,
Push
lower torso
and chest
3-4 inches
Bench/Floor
from floor.
Be sure arm
angle is 90
degrees at
bottom of
movement.
Reverse
Crunch
Laying on
Body
the ground,
Weight
lift your legs
Open
Tones the towards you
Waist
None
Chain
lower abs. and then
Isolated
lower them
Pull
back down
again.
Free
Weights
Develops
Forear Open
Reverse Curl
the
ms
Chain
forearm.
Isolated
Pull
Reverse
Flyes
Back
Similar to a
normal curl,
grip the
barbell or
dumbell
with your
Barbell
hands
facing the
opposite
direction,
towards
you.
Hold the
weights
with your
palms
facing each
other in
Free
front of
Weights
Focuses on your body.
Open
the back
Slowly lift
Dumbell
Chain
muscles.
your arms
Isolated
out to the
Push
side, Push
ing your
shoulder
blades
together,
with your
elbows bent
and facing
the ceiling.
Then lower
the weights.
Reverse Grip
Pull down
Back
Machine
Open
Works the
Chain
back
Isolated muscles.
Pull
Free
Weights
Works the
Reverse Pec Should Open
shoulder
Deck Flyes
ers
Chain
muscles.
Isolated
Push
Rows
Back
Free
Weights
Open
Works the
Chain
back
Compou muscles.
nd
Pull
Seated Calf
Legs
Machine Develops
Similar to
the Lat. Pull
down, you
hold the
Machine
handles
with your
palm's
facing you.
Similar to
Peck Deck
Flyes, but
you Push
from your
chest to
your sides.
Machine
Standing
with one leg
in front of
the other
and bending
over at a
45-90
degree
angle, keep
your back
flat and
Barbell
contract
both arms
with
weights in
them and
lower down
again. Then
switch legs
with each
set.
While
Machine
Raise
Open
Chain
Isolated
Push
the soleus.
For inner
and outer
developme
nt point
your toes
out or in.
sitting, raise
and lower
your legs
using the tip
of your feet.
Seated
Dumbell
Press
While sitting
on a bench,
keep each
arm bent at
side at a 90
degree
angle
(holding
Free
dumbell in
Weights
each hand
Open
pronated).
Should
Works your
Chain
Push your
Dumbell
ers
front delts.
Compou
arms
nd
straight up
Push
until fully
extending.
Never allow
your arm
angle to be
below 90
degrees at
any stage of
movement.
Seated
Military
Press
Machine
Open
Works the
Should Chain
shoulder
ers
Compou
muscles.
nd
Push
** While
sitting at a
horizontal
bench press
Machine ,
Push your
Machine
arms
straight out
and slowly
return them
towards
yourself.
Seated Side
Should Machine Works the
Similar to
Machine
Lateral Raise
Seated/Stan
ding Calf
Raise
Shoulder
Rotation
Shrugs
Side Crunch
ers
Open
shoulder
Chain
muscles.
Isolated
Push
the Lateral
Raise, you
do this
exercise
while sitting
down.
Free
Weights
Works the
Closed
leg
Chain
muscles.
Isolated
Push
Similar to
the normal
calf raise,
you do this
exercise
Machine
starting
while sitting
and then
stand up.
Free
Weights
Works the
Should Open
shoulder
ers
Chain
muscles.
Isolated
Push
With a
dumbell and
your arm
straight
down,
Dumbell
rotate your
shoulder in
a circular
motion.
Legs
Back
Free
Weights
Open
Chain
Isolated
Pull
The best
way to
develop
your
trapezius.
Body
Weight
Isolates
Open
Waist
your
Chain
obliques.
Isolated
Pull
While
standing
with a
barbell in
your hands
resting in
front of
your lap,
raise and
lower your
shoulders.
Dumbell
While doing
a crunch,
twist your
upper body Bench/Floor
to the side
focusing on
your oblique
muscles,
repeat for
other side.
Side Knee
Raise
Skull
Crusher
Legs
Body
Weight
Works out
Open
the ab
Chain
muscles.
Isolated
Push
Free
Weights
Open
Triceps
Chain
Isolated
Push
Works the
long-head
of the
triceps.
Similar to
the Knee
Raise, but
Bench/Floor
you raise
your knee
to the side.
Lay supine
on back
with ez-curl
bar
(pronated
grip) raised
above you
with arms
fully
extended.
Lower the
bar by
bending the
elbow. As
the bar
nears the
head move
Barbell
the elbows
slightly back
just enough
to allow the
bar to clear
around the
curvature of
the head.
Extend the
arm. As the
bar clears
the head
reposition
the elbows
to its former
position
until the
arm is fully
extended.
Squats
Standing
Alternate
Dumbell
Curls
Standing Calf
Raise
Legs
* While
standing
with a
barbell
Free
Develop
across your
Weights the thighs,
shoulders,
Closed glutes,
lower
Chain
adductors
Barbell
yourself
Compou and
down in a
nd
hamstrings
squatting
Push
.
motion and
raise
yourself up
again.
Hold
dumbell in
each hand
with a
supinated
grip and
elbows full
extended in
Free
front of you.
Weights
Works the Keep elbows
Open
Biceps
both heads by your
Dumbell
Chain
of bicep
waist and
Isolated
curl weight
Pull
(one arm at
a time)
while using
elbow as
pivot point.
Do not
move arm
(humerus)
Legs
Free
Weights
Open
Builds the
Chain
calf.
Isolated
Push
While
standing on
a ledge with
Barbell
just your
toes on it,
raise and
lower
yourself
using the tip
of your feet.
Standing Leg
Curls
Step-Ups
With Barbell
Stiff Leg
Dead Lift
Machine
Open
Works on
Chain
the leg
Isolated muscles.
Pull
Similar to
leg curls,
you use a
Machine to
do one leg
at a time
while you
stand.
Legs
Free
Weights
Closed
Upper
Chain
Thighs
Compou
nd
Push
Place foot of
first leg on
bench.
Stand on
bench by
extending
the hip and
knee of the
first leg and
place the
foot of
second leg
on bench.
Barbell/Ste
Step down p
with second
leg by
flexing the
hip and
knee of first
leg. Return
to original
standing
position by
placing foot
of first leg
to floor.
Legs
Free
** With
Weights
knees bent,
Closed Hamstrings Lower bar
Barbell
Chain
to the top of
Compou
the feet by
Legs
Machine
nd
Pull
Swiss Ball
Crunches
T-bar Rows
Body
Weight
Open
Excellent
Waist
Chain
for abs
Isolated
Pull
Back
Free
Weights
Open
Works the
Chain
back
Compou muscles.
nd
Pull
bending
hips. Keep
waist
straight,
flexing only
slightly at
the bottom.
Lift the bar
by
extending
at hips until
standing
upright. Pull
shoulders
back at top
of lift if
rounded.
Extend
knees at top
if desired.
Variation of
crunch
using swiss
ball as
Swiss
either
Ball/Floor
support or
between
feet for a vsit up.
Standing
with one leg
in front of
the other
and bending
over at a
45-90
Dumbell
degree
angle, keep
your back
flat and
contract
both arms
with t-bar
weights in
them and
lower down
again.
Switch legs
with each
set.
Toe Press
Legs
Works the
entire
Machine length of
Open
the calf
Chain
and is
Isolated performed
Push
of the leg
press
Machine .
Similar to a
leg press,
you do this
Machine
exercise
using your
toes.
With knee's
slightly bent
and
standing,
hold the
barbell with
palms down
and bring
your upper
arms to
Machine
your sides.
Open
Tricep Press
Develops
With your
Triceps Chain
Machine
Down
the triceps. forearms
Isolated
and biceps
Push
touching,
press the
bar down in
semicircular
motion to
your arms
length and
return to
the starting
position.
Tricep Push
down
Machine
Fully extend
Focuses on
Triceps Open
your arms, Machine
the triceps.
Chain
Push ing the
Isolated
Push
Triceps
Extension
bar down.
Squeeze
and pause
then return
the bar to
chest level,
again
pausing
briefly.
Hold a
dumbell
Machine Triggers
behind your
Open
strength
shoulder
Triceps Chain
gains
and raise
Machine
Isolated throughout your arm up
Push
the tricep. and then
back down
again.
Twisting
Crunches
Similar to
the normal
crunch, you
do this
Body
exercise by
Weight
Works out twisting
Open
Waist
the ab mu your upper Bench/Floor
Chain
scles.
body to one
Isolated
side one
Pull
time, then
the other
side the
next.
Twisting SitUp
Similar to
the normal
Body
sit up, you
Weight
do this
Open
Tones your
Waist
exercise by Bench/Floor
Chain
obliques.
twisting
Isolated
your upper
Pull
body to one
side.
Upper
Crunch
Waist
Body
Weight
Isolates
the upper
Similar to a
Bench/Floor
normal
Open
abs.
Chain
Isolated
Pull
crunch,
focus on the
upper part
of your abs.
** While
holding a
barbell in
Free
front of
Develops
Weights
your thigh,
the point
Open
lift it up
Should
where your
Upright Row
Chain
keeping it in Dumbell
ers
shoulders
Compou
front of
meet your
nd
your chest
traps.
Pull
and bending
your
elbows,
then lower.
Vertical
Situp
Wide Grip
Chins
Wide Grip
Pull Downs
Laying on a
vertical
bench with
Body
your feet
Weight
attached at
Focuses on
Open
the top, lift
Waist
the ab
Bench
Chain
your upper
muscles.
Isolated
body till you
Pull
reach the
top and
then lower
yourself.
Back
Similar to a
chin up, you
Body
spread your
Weight
arms wide
Closed
Builds wide on the bar
Chain
Chin Bar
lats.
and Pull
Compou
yourself up
nd
and slowly
Pull
lower
yourself.
Back
Machine Works the
Open
back
Chain
muscles.
Similar to
the Lat. Pull Machine
down, you
Isolated
Pull
Wide Push
Ups
Wrist Curl
keep your
hands
spread
apart as far
as you can.
Body
Weight
Closed Works the
Chest Chain
chest
Compou muscles.
nd
Push
Similar to
the Push
up, you do
this exercise
by
spreading
Bench/Floor
your arms
out as far
as you can
on the
ground.
Free
Weights
Develops
Forear Open
the
ms
Chain
forearms.
Isolated
Pull
Hold the
barbell in
your hand
with the
palm side
Barbell
up. Slowly
raise and
lower using
just your
wrist.