Workout Calendar

  • Biceps

  • Seated Dumbbell Curls
  • Standing Preacher Curls
  • Hammer Curls with Rope Attachment
  • Bicep Curl Machine
  • Lying Cable Curls (Straight Bar)

    Triceps

  • Seated Dips (machine)
  • Tricep Pushdowns
  • Tricep Pushdowns (Reverse grip)
  • Tricep Extensions (Machine)
  • Dumbbell Kickbacks
  • Single arm cable extensions
  • Rope pushdown
  • Chest

  • Incline Smith Machine Chest Press
  • Seated Chest Press Machine
  • Landmine Press
  • Pec Deck (Machine Flyes)
  • Flat Bench Dumbbell Press
  • Incline Dumbbell Flyes
  • Svend Press
  • Shoulders (Main Exercises)

  • Shoulder Press Machine
  • Dumbbell Arnold Press
  • Smith Machine Shoulder Press
  • Standing Overhead Military Press
  • Shoulders (Front Deltoids)

  • Front Dumbbell Raises
  • Front Incline Dumbbell Raises
  • Front Cable Raises
  • Barbell Raises on Incline Bench
  • Front Plate Raises
  • Side Lateral to Front Raises (Front & Side Delts)
  • Shoulders (Side Deltoids)

  • Lateral raises Machine
  • Dumbbell lateral raises
  • Seated Bent Over Rear Delt Raises
  • One Arm Incline Lateral Raises
  • Side Lateral to Front Raises (Front & Side Delts)
  • Shoulders (Rear Deltoids)

  • Reverse pec deck
  • Bent over dumbbell raises
  • Reverse Flyes over Incline Bench
  • Quadriceps

  • Barbell Squats
  • Glute Kickbacks
  • Dumbbell Lunges
  • Leg Extensions
  • Glute Kickback Machine
  • Hamstrings

  • Stiff legged deadlift
  • Lying Leg Curls
  • Calves

  • Standing Calf Raises
  • Horizontal Calf Press Machine
  • Forearms

  • Standing Dumbbell wrist curls
  • Standing Barbell reverse wrist curls
  • Palms-Up Barbell Wrist Curl Over A Bench
  • Palms-Down Barbell Wrist Curl Over A Bench
  • Traps

  • Barbell Shrugs
  • Behind the back barbell shrugs
  • Dumbbell Shrugs
  • Hammerstrength (Leverage) Shrugs
  • Smith Machine Shrugs
  • Calf Machine Shrugs
  • Glutes

  • Glute Kickback Machine
  • Abs

  • Ab Machine Crunches
  • Torso Twist Machine
  • Ab Wheel

 

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