safer to do your abs after your workout, but more effective to do them before. The 'plank' and. 'side plank' is the best
Ensure you read all information thoroughly. This program has been mathematically customized for your fitness needs. Please feel free to contact us if anything seems out of the ordinary. Fitness can be dangerous, so make sure you are mindful through every movement and don't do anything new without a professional watching your technique.
Program Split - Breakdown Okay, so here is your new routine! Sunday is Rest Day, Monday is Chest, Tuesday is Back, Wednesday is Arms, Thursday is Chest, Friday is Legs, and Saturday is Rest Day.
Sunday
Monday
Tuesday
Rest Day
Chest
Back
Wednesday Thursday
Arms
Chest
Friday
Saturday
Legs
Rest Day
Goal - Assessment You need to allow an extra 1 months to reach your goal but, with a healthy and consistent plan, it's realistic to be 160 lbs by your goal date!
You Are Focusing On Muscle Growth And Increasing Weight. This Program Will Be Designed, As Requested, To Increase Definition And Increase Muscle Size.
Abs should be worked out on 5 days out of the 5 day split. You will need to decide on a time to work this into your routine. Doing abs before your workout will allow them to stay engaged for a more powerful punch, however that will cause your core to be weaker during your workout. It's safer to do your abs after your workout, but more effective to do them before. The 'plank' and 'side plank' is the best 'go-to' exercise (not the 'sit-up' and 'crunch')
You're going to do 3 to 6 sets per exercise with 8 to 12 (or 15+) reps per set. You will rest for 3090 Seconds between sets and use a weight which is 67-85% of the weight you could use for just one rep (MAXIMUM) of the specific exercise you're doing. This training style is to help with your overall goal of growth.
Daily Calorie Intake Suggestion CALCULATED USING Gender / Weight / Height / Body Frame
Age / Gender
Body Frame Estimate
Sedentary Lifestyle
Moderately Active
Highly Active
2000
2400
2600-2800
3000-3001
Arm Day Program
x Exercise
Top-Half Barbell Curl
Sets/Rounds
Reps
Planned Weekday Wednesday
Weight Used
Targets Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Link:
Dumbbell Curl Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Hammer Curl Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Reverse Preacher Barbell Curl Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Wrist Raise Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Skull Crushers Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Reverse Grip Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Reverse Dip Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Tricep Overhand Pressdown Link:
Notes
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!
Chest Day Program 1/2 Exercise Bench Press (eccentric phase)
Sets/Rounds
Reps
Planned Weekday Monday/Thursday
Weight Used
Targets Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Link:
Decline Chest Fly Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Decline Push-Up Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Decline Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Seated Dumbbell Shoulder Shrug Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Shrugs Link:
Notes
Weight:
67-85% 1 Rep Max
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Leaning Lateral Raise Link:
3-6 8-12 (or 15+)
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Bent-Over Lateral Raise Link:
Sets: Reps:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!
Back Day Program Exercise Back Extension
Sets/Rounds
Reps
Planned Weekday Tuesday
Weight Used
Targets Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Link:
Bent-Over Barbell Row Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Straight-Leg Deadlift Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
One-Arm Dumbbell Row Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Reverse-Grip Lat Pulldown Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Wide-Grip Pulldown Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Lat Row Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Straight-Arm Lat Pulldown
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
Link:
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Notes
If you feel capable of continuing and you have not yet reached an hour, go back to the top of the list and work your way back down until either: A) You have reached an hour of fitness activity B) You are fatigued enough to discontinue C) You feel any form of dizziness or discomfort (beyond regular fitness fatigue). We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!
Leg Day Program Exercise Hack Squat
Sets/Rounds
Reps
Planned Weekday Friday
Weight Used
Targets Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Link:
Sumo Squat Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Leg Extension Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Leg Curl Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Lying Leg Curl Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Hip Adduction Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Leg Press Calf Raise Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Glute/Ham Raise Link:
Notes
3-6 8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Dumbbell Side Lunge Link:
Sets: Reps:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!
Chest Day Program 2/2 Exercise Dumbbell Decline Bench Press
Sets/Rounds
Reps
Planned Weekday Monday/Thursday
Weight Used
Targets Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Link:
Decline Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Bench Press (eccentric phase) Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Push-Up Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Chest Fly Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Decline Chest Fly Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Incline Bench Press Link:
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds
Decline Push-Up Link:
Notes
Sets:
3-6
Reps:
8-12 (or 15+)
Weight:
67-85% 1 Rep Max
https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!
Daily Calorie Intake Suggestion CALCULATED USING Gender / Weight / Height / Body Frame Body Frame Estimate
2000
Age / Gender Sedentary Lifestyle
Moderately Active
Highly Active
2400
2600-2800
3000-3001
Reading The Calorie Counter There are suggested calorie intakes (based on age and gender) for each person, these numbers vary since a sedentary lifestyle (LAZY LIFE!) doesn't require as much energy as an ACTIVE LIFESTYLE. However, without age, you can factor in things like weight, height, and overall body frame to get a more accurate reading. But keep in mind that as your goals change, so will the calories. So take this reading as the RANGE you're allowed to fall within. Don't go below the lowest number you see, and don't go above the highest. This is 100% custom to YOU. Until this is natural, take your 'Body Frame Estimate', add it to your lifestyle's estimate, and divide by 2 for the most accurate number.
Reading The Macro Pie The 'MacroPie' tells you (in the weight measurement of 'Grams') the *RANGE* you can consume in a day of each Macronutrient (based on the logic found in 'Reading The Calorie Calculator', and the resulting calorie consumption total). Macronutrients (known as 'Macros') consist of Protein, Carbohydrates [Carbs], and Fat. Protein can come from multiple sources if you're vegitarian, however for most people it comes from meat. Carbohydrates have 'Good Carbs' (when in moderation) and is most commonly found in nearly all forms of vegetables, especially rice and any form of potato, and they also have 'Bad Carbs'. 'Bad Carbs' are found in all your favourite foods such as chips, bread and pastries (Common Misconception: Pasta is actually healthy for you in moderation, the problem is all the other things we add to it, along with over consumption). Fat comes in many different forms, try to stay away from 'Bad Fats'[Trans Fats and Saturated Fats], and stick more to 'Good Fats'[Monounsaturated Fats and Polyunsaturated Fats].
How To Read Food Labels **Know This --- > For Equation
Per (*SIZE*) Amount
% Daily Value
Calories (Grams Per *SIZE*) Total Fats Bad Fats
--- >
Fat (Grams Per *SIZE*)
--- >
Saturated (Grams Per *SIZE*)
##%
--- >
+ Trans (Grams Per *SIZE*)
##%
Cholesterol (Grams Per *SIZE*)
Good/Bad Carbs
--- >
Ask Your Doctor
Sodium (Grams Per *SIZE*)
##%
Carbohydrate (Grams Per *SIZE*)
##%
Ask Your Doctor
Fibre (Grams Per *SIZE*)
##%
Ask Your Doctor
Sugars (Grams Per *SIZE*) --- >
Protein (Grams Per *SIZE*)
--- >
Vitamin A
##%
Search Online
Micronutrient --- > Section --- >
Vitamin C
##%
Search Online
Calcium
##%
Search Online
Iron
##%
Search Online
All Protein
--- >
(Macro [Grams Per Size] You Want To Calculate) x (Your Portion*SIZE*) = Current Consumption
Search These Questions Online For Useful Information Healthy Ways To Eat Protein
What Are The Right Questions To Ask About Protein?
How To Eat Protein As A Healthy Vegitarian Properly
What Are The Right Questions To Ask About Carbs?
Which Of My Favourite Foods Are Bad Carbs
What Are The Right Questions To Ask About Fats? What Is There To Know Outside Of Macronutrients?
LEGEND:
Protein
Healthy Ways To Eat Good Carbs What Foods Have Trans Or Saturated Fats Healthy Ways To Eat Polyunsaturated Fats Healthy Ways To Eat Monounsaturated Fats Healthy ways to get Micronutrients What Are Micronutrients vs. Macronutrients
Carbs
Fat
Program Building Reference Guide Chest day is: 5 chest exercises, 2 shoulder exercises, 0 neck exercises, and 2 traps exercises. Arms day is: 4 bicep exercises, 4 tricep exercises, and 1 forearm exercises. Legs day is: 3 quads exercises, 3 hamstrings exercises, 1 calves exercises, and 2 glutes exercises. Back day is: 5 width exercises and 4 thickness exercises. Abs should be worked out on 5 days out of the 5 day split.
Availability Attempted Workout Time
Intended Workout Duration
5:00:00 AM
60 minutes Ranges
Sets
Reps
Weight
Rest
3-6
8-12 (or 15+)
67-85% 1 Rep Max
30-90 Seconds
Client Summary Let's Get To Know Your Client! His Name Is David Mills, He Is A Small Framed Male. By The Time That David Reaches His Goal Weight Of 165 lbs, He Will Be Considered A Small Framed Male By Increasing Weight From 159 lbs. David Is Focusing On Muscle Growth And Increasing Weight. This Program Will Be Designed, As Requested, To Increase Definition And Increase Muscle Size. The Information You See Above Is All Of The Information Needed To Adapt To His Current Abilities, And The Proper Grouping Information Needed To Design Your Client's 5 Day Split. The Following Pages Contain The Exercises Suited To His Experience Level And Goals. Remember To Encourage That He At Least Go To The Gym For 15-20 Minutes A Day To Create A Routine That Becomes A Lifestyle. Whether He Knows It Or Not His Primary Focus Is Chest, So It Will Be Worked Out For 2 Of The 5 Days Until His Goals Change Through Achievement, And After ReAssessment. Reported Emotional Driver
I don't want to wait any longer & My clothes feel loose with how much weight I lost
Hurdles
***Biggest Obstacles: Not Waking Up On Time, Not Staying Committed, Staying Out Too Late, Always Getting Sick, Self Consciousness ***Toughest Aspects Of Training: Self Consciousness
Health Awareness WEIGHT O.K.
Notes
Back (Thick)
Back (Width)
Biceps
Triceps
Forearms Behind-Back Barbell Curl
Back Extension
Lat Row
Barbell Curl
Close-Grip Bench Press
Bent-Over Barbell Row
Reverse-Grip Lat Pulldown
Bottom-Half Barbell Curl
Dumbbell Skull Crushers
Dumbbell Wrist Raise
Concentration Curl
Reverse Dip
Forearm Barbell Curl
Dumbbell Curl
Reverse Grip Bench Press
Forearm Barbell Extension
One-Arm Dumbbell Row
Ez-Bar Barbell Curl
Tricep Kickback
Straight-Leg Deadlift
Hammer Curl
Tricep Overhand Pressdown
Incline Dumbbell Curl
Tricep Underhand Rope Pressdown
One-Arm Preacher Curl
Tricep Underhand Cable Reverse Pressdown
Bent-Over Straight-Arm Lat Dumbbell Row Pulldown Close-Grip Pulldown
Wide-Grip Pulldown
Overhand Barbell Curl Preacher Curl Reverse Preacher Barbell Curl Top-Half Barbell Curl
Neck
Traps
Shoulders
Chest
Seated Dumbbell Shoulder Shrug
Arnold Press
Lying Alternating Dumbbell Press
Dumbbell Shrugs
Behind-Neck Press
Bench Press
Bent-Over Lateral Raise
Bench Press (eccentric phase)
Cable Upright Row
Chest Fly
Dumbbell Military Press
Chest Press (Machine)
External Rotator Cuff
Decline Bench Press
Front Raise
Decline Chest Fly
Internal Rotator Cuff
Decline PushUp
Lateral Raise
Dumbbell Bench Press
Leaning Lateral Raise
Dumbbell Decline Bench Press
Shoulder Press
Dumbbell Incline Bench Press Incline Bench Press Incline Chest Fly Push-Up Wide-Grip PushUp
Quads
Hamstrings
Glutes
Calves
Back Squat
Smith Machine Deadlift
Barbell Lunge 3 Pump
Barbell Calf Raise
Dumbbell Lunge - 3 Pump
Lying Leg Curl
Dumbbell Lunge
Leg Press Calf Raise
Dumbbell Reverse Lunge
Dumbbell Walking Side Lunge
Dumbbell Side Lunge
Single Leg Seated Calf Raises
Dumbbell Walking Lunge
Hip Adduction
Glute/Ham Raise
Hack Squat
Straight Leg Deadlift
Reverse Hack Squat
Hip Abduction
Leg Curl
Jump Squat Leg Extension Leg Press Sumo Squat
Step-Up Straight-Leg Kickback