Chest Exercises

UPPER CHEST

Dumbbell Incline Bench Press
Dumbbell Hammer Incline Bench Press
Machine Incline Bench Press
Hammer Strength Incline Bench Press
Smith Machine Incline Bench Press
Reverse Grip Bench Press

MIDDLE CHEST

Dumbbell Bench Press
Dumbbell Hammer Bench Press
Machine Bench Press
Hammer Strength Bench Press
Smith Machine Bench Press

 

LOWER CHEST

Machine Decline Bench Press
Smith Machine Decline Bench Press
Hammer Strength Decline Bench Press

SECONDARY CHEST (FINISHING EXERCISES)

Machine Flyes (Pec Deck) (Middle)
Dumbbell Flyes (Middle)
Incline Dumbbell Fly (Upper)
Cable Crossovers
Pushups (Middle)
Weighted Push Ups (Middle)
Svend Press (Upper)
Kneeling Landmine Press (Upper)

 

Arm Exercises

BICEPS

Seated Dumbbell Curl
Seated Incline Dumbbell Curl
Standing Dumbbell Curl
Standing Cable Curls (Handle)
Preacher Dumbbell Curl
Dumbbell Spider Curl
Preacher Cable Curls (Handle Attachment)
Dumbbell Concentration Curl
Cable Preacher Curl
Machine Curls
Hammer Strength Machine Curls
Cable Bar Curls
Lying Cable Bar Curls
Hammer Rope Curls

TRICEPS

Dips (Weighted Dips)
Hammer Strength Tricep Pushdown
Triceps Pushdown w/Rope
Triceps Pushdown Bar
Triceps Pushdown Bar (Reverse Grip)
Triceps Pushdown Cable (Handle)
Triceps Pushdown Cable (Handle – Reverse Grip)
Triceps Pushdown V-Bar
Smith Machine Close Grip Bench Press
Bench Dips
Dumbbell Tricep Kickback
Cable Rope Overhead Triceps Extension
Cable Bar Overhead Triceps Extension
Machine Triceps Extension
Dumbbell Seated Overhead Triceps Extension

 

 

Back Exercises

LATS

Pullups
Wide Grip Lat Pulldown
Neutral Grip Lat Pulldown
Reverse Grip Lat Pulldown
Cable V-Bar Pulldown
Cable Bar Push-Downs
Dumbbell Pullovers
Hammer Strength Iso-Lateral Row

MIDDLE BACK

Cable Seated Row
Dumbbell Rows
Dumbbell Rows on Incline Bench
T-Bar Row
T-Bar Row w/Barbell
Seated Machine Rows
Hammer Strength Iso Lateral High Row
Cable Standing Row (Rope)
Standing Rope Pulls

LOWER BACK

Hyperextensions
Lower Back Extensions Machine
Deadlift

TRAPS

Barbell Shrugs
Dumbbell Shrugs
Hammer Shrugs

 

Leg Exercises

QUADS

Leg Press
Machine Squats
Dumbbell Walking Lunges
Leg Extensions
Glute Kickbacks

HAMS

Lying Leg Curls
Sitting Leg Curls
Stiff Leg Deadlift

CALVES

Seated Calves
Sitting Calf Machine
Hammer Strength Calf Machine
Calves on Standard Leg Press
Calves on Leg Press Machine
Standing Calf Machine

 

Shoulder Exercises

MAIN SHOULDERS

Front Barbell Military Press
Front Dumbbell Press
Arnold Dumbbell Press
Hammer Strength Shoulders Press
Machine Shoulder Press
Smith Machine Shoulder Press

FRONT DELTS

Standing Dumbbell Shoulder Raises
Seated Dumbbell Shoulder Raises
Cable front delt raises (handles)
Barbell front delt raises (over incline bench)
Standing Landmine Press

SIDE DELTS

Sitting dumbbell lateral raises
Standing dumbbell lateral raises
One arm dumbbell lateral raises
Lateral plate raises
Cable lateral raises
Machine lateral raises
Upright rows

 

REAR DELTS

Bent over dumbbell delt raise (Seated or Standing)
Bent over dumbbell delt raise over bench
Bent over plate delt raise (Seated or Standing)
Reverse cable crossover
Reverse pec deck
Face pulls w/rope

Abdominal Exercises

ABS

Ab Crunch Machine
Torso Twists w/Ball
Decline Crunches
Exercise Ball Crunches
Decline Crunches
Decline Reverse Crunches
Hanging Leg Raises