Exercises

Overhead Dumbbell Press

ranking: 5 / 2
body parts: shoulders

Barbell Row

ranking: 5 / 2
body parts: shoulders, arms, back

Barbell Upright Row

ranking: 5 / 2
body parts: shoulders

Lateral Raise

ranking: 5 / 2
body parts: shoulders

Barbell Incline Chest Press

ranking: 5 / 2
body parts: shoulders, chest

Twist Crunch

ranking: 5 / 1
body parts:

Back Squat

ranking: 5 / 1
body parts: glutes and hamstrings, quads, calves

Wrist Curls

ranking: 5 / 1
body parts: arms

Reverse Wrist Curls

ranking: 5 / 1
body parts: arms

Alternating V-up

ranking: 5 / 1
body parts: back, glutes and hamstrings, calves, ABS

Biceps curl

ranking: 5 / 1
body parts: arms

Pectoral Fly

ranking: 5 / 1
body parts: chest

Arnold Press

ranking: 5 / 1
body parts: shoulders, arms

Bicycle Crunch

ranking: 5 / 1
body parts: ABS

Close undergrip Lat Pull-Downs

ranking: 5 / 1
body parts: shoulders, arms, back

Close-Grip Smith Machine Presses

ranking: 5 / 1
body parts: chest, arms

Plank

ranking: 5 / 1
body parts: arms, back, ABS

Side Plank

ranking: 5 / 1
body parts: ABS

Crunches

ranking: 5 / 1
body parts: ABS

Side bends at hyperextension

ranking: 5 / 1
body parts: back, ABS

Flat Bench Chest Flys

ranking: 5 / 1
body parts: chest

Barbell Bench Press

ranking: 5 / 1
body parts: shoulders, chest, arms

Close Grip Bench Press

ranking: 5 / 1
body parts: shoulders, chest, arms

Cable Flyes

ranking: 5 / 1
body parts: chest

Seated Cable Row V Grip

ranking: 5 / 1
body parts: chest, arms, back

Barbell Drag Curl

ranking: 5 / 1
body parts: arms

Incline Dumbbell Fly

ranking: 5 / 1
body parts: shoulders

Sit Up

ranking: 5 / 1
body parts:

Close Grip Dumbbell Bench Press

ranking: 5 / 1
body parts: chest

Push-up

body parts: shoulders, chest, arms, ABS

Pec Deck

ranking: 1 / 1
body parts: chest

Dumbbell Push-Up into a Row

ranking: 0 / 1
body parts: chest, arms, back

Plank Walk Up

body parts:

Pike with Gliders

body parts:

Hanging Leg Raises

body parts:

Rope Pull Down

body parts: arms, back

Side Plank Twist

body parts:

Foam Roll - Calf

body parts:

Pushup and Row

body parts: arms, back

Alternating Row

body parts: arms, back

Lat Pulldown

body parts: back

Renegade Row

body parts: arms, back

Cabel Rotation

body parts:

Cross Crunch

body parts: ABS

Situp Throw

body parts: arms, back

Bent Row

body parts: arms, back

Foam Roll

body parts: back

Quad Stretch

body parts: quads

Kickbacks

body parts: quads, calves

Quad Stretch

body parts: quads

Wall Angels

body parts: back

Reverse Crunch

body parts: ABS

Birddogs

body parts: back

One Leg RDL

body parts:

Tricep Dips

body parts: arms

Preacher Curl

body parts: arms

Step Up To Balance

body parts:

Bench Dip

body parts: arms

Rocker Wood Chops

body parts:

Planking Walk

body parts: back

Side Lying Crunch

body parts:

Diamond Push-Up

body parts: arms, back

Torso Rotation

body parts:

Plank Arm Reach

body parts:

Pull Up

body parts: shoulders, arms, back

V-Up

body parts: ABS

Bench Dip

body parts: arms

Deadlift

body parts: back

Bosu Squat Thrust

body parts:

Twist-Ups

body parts:

Axe Chop

body parts: chest, arms

Tricep Dips

body parts: arms

Tricep Kickbacks

body parts: arms

Tricep Dips

body parts: arms

Tube Rows

body parts: arms, back

Shin Slaps

body parts: back

Olympic Lifting

body parts:

Push Up To Balance

body parts:

Spider Curl

body parts: arms

Saxon Side Bend

body parts: arms, back

Rope pullover

body parts:

Foot Taps

body parts: calves

Squat Jump

body parts:

Forearm twists

body parts:

One Leg Row

body parts:

Swiss Ball Crunch

body parts:

Bicycle Crunch

body parts:

Cable Reverse Fly

body parts:

Kettlebell Lunge

body parts:

Goblet Squat

body parts:

Burpee

body parts: arms, back

2 Point Bridge

body parts: back

Air Squat

body parts: back

T-Bar Row

body parts: back

Russian twist

body parts: back

Inverted Row

body parts:

TRX Squat

body parts:

L-Sit

body parts: ABS

Bent Over Row

body parts:

Lying Opposites

body parts:

Chin Ups

body parts: shoulders, arms, back

Zottman Curl

body parts:

Pendlay Row

body parts:

Tricep Dip

body parts: arms

Lying Cable Curls

body parts:

St. Leg Raises

body parts:

Superman

body parts: back

Triple Core Blast

body parts:

Double Crunch

body parts:

Valslide Jackknife

body parts:

Dumbbell Pull Over

body parts:

Sissy Squat

body parts: quads

Reverse Curl

body parts: arms

Calf Raises

body parts:

Incline push up

body parts:

Good Mornings

body parts: back

Valslide Pike

body parts:

McGill Crunch

body parts:

Toe-2-Bar

body parts:

Alligator Walk

body parts:

Knee Drive

body parts:

Triceps Dips

body parts: arms

Barbell 21's

body parts: arms

Lunge

body parts:

Duck & Dodge

body parts: back

Mountain Climber

body parts:

Wall Walk

body parts:

Front Squat

body parts: quads

Hammer Curls

body parts: arms

Windmill

body parts:

Clean from Blocks

body parts:

Clean

body parts:

Rope Hammer Curl

body parts: arms

Oblique Twist

body parts: chest

Ball Crunch

body parts:

Arm Curl

body parts: arms

Skull Crushers

body parts: arms

E-Z bar curl

body parts: arms

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