Exercises

Barbell 21's

body parts: arms

Double Crunch

body parts:

Valslide Pike

body parts:

Lunge Hold

body parts:

Torso Rotation

body parts:

Roman Chair Squat

body parts:

V-Up

body parts: ABS

Quad Stretch

body parts: quads

Cable Pull Through

body parts:

Wall Angels

body parts: back

Crossover Crunch

body parts:

Close Grip Dumbbell Bench Press

ranking: 5 / 1
body parts: chest

Rear Delt Machine

body parts:

Inverted Row

body parts:

Squat Clean

body parts:

Lat Pulldown

body parts: back

Foam Roll

body parts: back

Zottman Curl

body parts:

T-Bar Row

body parts: back

Banana Crunch

body parts:

Deadlift

body parts: back

Superman

body parts: back

Hammer Decline

body parts:

Arnold Press

ranking: 5 / 1
body parts: shoulders , arms

Power Snatch

body parts:

Kickout Push up

body parts: chest , arms , back

Hang Clean

body parts:

Bench Dip

body parts: arms

Wall Walk

body parts:

Pec Deck

ranking: 1 / 1
body parts: chest

Close Grip Bench Press

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

2 Point Bridge

body parts: back

One Leg RDL

body parts:

Cable Fly

ranking: 5 / 1
body parts: chest

Clean

body parts:

Pendlay Row

body parts:

Hanging Leg Raise

body parts:

Wrist Curl

ranking: 5 / 1
body parts: arms

Plate Press

body parts: shoulders , chest , arms

Barbell Incline Chest Press

ranking: 5 / 2
body parts: shoulders , chest

Pectoral Fly

ranking: 5 / 1
body parts: chest

Push-up on Bar

body parts:

Hanging Pike

body parts:

Alligator Walk

body parts:

Tube Rows

body parts: arms , back

Push Jerk

body parts:

Push-up

body parts:

Lying Opposites

body parts:

Air Squat

body parts: back

Scorpion Stretch

body parts:

POP Push-up

body parts: shoulders , arms , back , ABS

Bosu Squat Thrust

body parts:

Plank with Reach

body parts:

Penguin Crunch

body parts:

Kettlebell Halo

body parts:

Dumbbell Pullover

body parts:

Dumbbell Press

body parts:

Tricep Dips

body parts: arms

Box Squat

body parts:

Barbell Drag Curl

ranking: 5 / 1
body parts: arms

Clean And Press

body parts:

Sissy Squat

body parts: quads

Dumbbell Pull Over

body parts:

Seated Leg Press

body parts:

Dumbbell Push-Up into a Row

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

Triple Core Blast

body parts:

Sprint

body parts:

St. Leg Raises

body parts:

Alternating Row

body parts: arms , back

Hang Snatch

body parts:

Dumbbell Bench Row

body parts:

Rope Hammer Curl

body parts:

Snatch

body parts:

Foam Roll - Calf

body parts:

Single Arm Plank

body parts: arms , back , ABS

Shotgun Row

body parts:

Plank

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

E-Z bar curl

body parts: arms

Clean and Jerk

body parts:

Birddogs

body parts: back

Chest Dip

body parts:

Broad Jump

body parts:

Reverse Crunch

body parts: ABS

TRX Squat

body parts:

Knee Drive

body parts:

Calf Raises

body parts:

Cluster

body parts:

Skull Crusher

body parts: arms

Suitcase Deadlift

body parts:

Partial Deadlift

body parts:

Barbell Clean

body parts:

High Pulley Curls

body parts:

Tricep Dip

body parts: arms

Foot Taps

body parts: calves

Face Pull

body parts:

Swiss Ball Crunch

body parts:

Lateral Raise

ranking: 5 / 2
body parts: shoulders

Rack Chin

body parts:

Ground to Overhead

body parts:

Close undergrip Lat Pull-Downs

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

Rack Deadlift

body parts:

Barbell Row

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

Barbell Upright Row

ranking: 5 / 2
body parts: shoulders

Floor Crunches

body parts:

Tricep Dips

body parts: arms

Power Clean

body parts:

L - Sit

body parts:

Donkey Calf Raise

body parts:

Knees to Chest

body parts:

Diamond Pushup

body parts:

Sit Up

ranking: 5 / 1
body parts:

Cross Crunch

body parts: ABS

Crunch

ranking: 5 / 1
body parts: ABS

Front Cable Raise

body parts:

Front Squat

body parts: quads

Hang Power Clean

body parts:

Dumbbell Hang Clean & Press

ranking: 5 / 1
body parts: shoulders , arms

Dumbbell Burpee

body parts:

Cable Twist

body parts:

Spider Curl

body parts: arms

Step Up To Balance

body parts:

Close-Grip Smith Machine Presses

ranking: 5 / 1
body parts: chest , arms

Barbell Hack Squat

body parts:

Rope Pull Down

body parts: arms , back

Arm Curl Machine

body parts: arms

Saxon Side Bend

body parts: arms , back

Windmill

body parts:

Holding The Squat

body parts:

Goblet Squat

body parts:

One Arm Push-up

body parts:

Valslide Jackknife

body parts:

Bosu Lunge

body parts:

Plank Arm Reach

body parts:

One Leg Row

body parts:

Dumbbell Floor Fly

body parts:

Twist-Ups

body parts:

Rope Hammer Curl

body parts: arms

Decline Cable Fly

body parts:

Towel Pull-up

body parts:

Squat Jump

body parts:

Push-up

body parts: shoulders , chest , arms , ABS

Side Bends At Hyperextension

ranking: 5 / 1
body parts: back , ABS

Flutter Kicks

body parts:

Donkey Kick

body parts:

Alternating V-up

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

Side Plank

ranking: 5 / 1
body parts: ABS

Twist Crunch

ranking: 5 / 1
body parts:

Ghd Situp

body parts:

Dumbbell Curl

body parts:

Forearm Twists

body parts:

Breakdance

body parts:

Toe-2-Bar

body parts:

Seated Row

body parts:

Bicycle Crunch

ranking: 5 / 1
body parts: ABS

Tricep Kickbacks

body parts: arms

Seated Calf Raise

body parts:

Mcgill Crunch

body parts:

Butt Kick

body parts:

Diamond Push-Up

body parts: arms , back

Hammer Curl

body parts: arms

Lying Leg Curl

body parts:

Drop Jump

body parts:

Pushup and Row

body parts: arms , back

Burpee Squat

body parts:

Planking Walk

body parts: back

Clean from Blocks

body parts:

Reverse Curl

body parts: arms

Olympic Lifting

body parts:

Pike with Gliders

body parts:

Reverse Wrist Curls

ranking: 5 / 1
body parts: arms

Duck & Dodge

body parts: back

Oblique Twist

body parts: chest

Cross Crunch

body parts:

Push Up To Balance

body parts:

Cabel Rotation

body parts:

Burpee

body parts: arms , back

Russian twist

body parts: back

Hang Power Snatch

body parts:

Triceps Pushdown

body parts: arms

Cable Reverse Fly

body parts:

Med Ball Clean

body parts:

Mountain Climber

body parts:

Side Plank Twist

body parts:

Clapping Push-up

body parts:

Incline Push Up

body parts:

Quad Stretch

body parts: quads

Plate Side Bends

body parts:

Bent Row

body parts: arms , back

Floor Curl

body parts:

Pull Up

body parts: shoulders , arms , back

Flat Bench Chest Fly

ranking: 5 / 1
body parts: chest

Triceps Dips

body parts: arms

Hang Squat Clean

body parts:

Tire

body parts:

Preacher Curl

body parts: arms

Lunge

body parts:

Squat Snatch

body parts:

Back Bridge

body parts:

Hip Thrust

body parts:

Axe Chop

body parts: chest , arms

Barbell Duck Walk

body parts:

Wall Ball Shot

body parts:

Side Lying Crunch

body parts:

Rear Squat

body parts:

Kettlebell Lunge

body parts:

Snatch Balance

body parts:

L-Sit

body parts: ABS

Seated Cable Row V Grip

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

Inverted Burpee

body parts:

Incline Dumbbell Fly

ranking: 5 / 1
body parts: shoulders

Situp Throw

body parts: arms , back

Bench Dip

body parts: arms

Toes To Bar

body parts:

Lying Hip Raise

body parts:

Chin Up

body parts: shoulders , arms , back

Butt Blaster

body parts:

Kettlebell Snatch

body parts:

Crunch With Twist

body parts:

Dumbbell Crossover

body parts:

Russian Twists

body parts:

Cable Bench Press

body parts:

Rope Pullover

body parts:

Push Press

body parts:

Reverse Pec Dec

body parts:

Barbell Biceps Curl

ranking: 5 / 1
body parts: arms

Negative Pull-Up

body parts:

Rocker Wood Chops

body parts:

Good Morning

body parts: back

Triceps Dip

body parts: arms

Shin Slaps

body parts: back

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