𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬

𝐀𝐑𝐌𝐒

1. Dumbbell 𝐂𝐮𝐫𝐥𝐬

2. Concentration Curls

3. Incline Dumbbell Curls

4. Hammer 𝐂𝐮𝐫𝐥𝐬

5. Low Pulley Curls

6. High Pulley Curls

7. Barbell 𝐂𝐮𝐫𝐥𝐬

8. Machine Curls

9. Preacher Curls

10. Reverse Wrist Curls

11. Wrist Curls

12. Reverse Barbell Curls

13. 𝐏𝐮𝐬𝐡 𝐃𝐨𝐰𝐧𝐬

14. Reverse Push Downs

15. One Arm Reverse Push Downs

16. Overhead Cable Triceps Extensions

17. Lying Triceps Extensions

18. Lying Dumbbell Triceps Extensions

19. One Arm Overhead Dumbbell 𝐓𝐫𝐢𝐜𝐞𝐩𝐬 Extensions

20. Triceps Kickbacks

21. Seated Dumbbell Triceps Extensions

22. Seated E Z Bar Triceps Extensions

23. 𝐓𝐫𝐢𝐜𝐞𝐩𝐬 𝐃𝐢𝐩𝐬

𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑𝐒

1. 𝐁𝐚𝐜𝐤 𝐏𝐫𝐞𝐬𝐬𝐞𝐬

2. Seated Front Presses

3. Seated Dumbbell Presses

4. 𝐀𝐫𝐧𝐨𝐥𝐝 𝐏𝐫𝐞𝐬𝐬𝐞𝐬

5. Bent-Over Lateral Raises

6. Lateral Dumbbell 𝐑𝐚𝐢𝐬𝐞𝐬

7. Alternate Front Arm Raises

8. Side-Lying Lateral Raises

9. Low Pulley Front Raises Overhand 𝐆𝐫𝐢𝐩

10. Low Pulley Front Raises Neutral 𝐆𝐫𝐢𝐩

11. High Pulley Lateral Extensions

12. External Arm Rotations at a pulley

13. Low Pulley Bent Over Lateral Raises

14. Low Pulley 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐑𝐚𝐢𝐬𝐞𝐬

15. One Dumbbell 𝐅𝐫𝐨𝐧𝐭 𝐑𝐚𝐢𝐬𝐞𝐬

16. Barbell Front Raises

17. Upright Rows

18. Machine Lateral Raises

19. 𝐏𝐞𝐜 𝐃𝐞𝐜𝐤 𝐑𝐞𝐚𝐫 𝐃𝐞𝐥𝐭 𝐋𝐚𝐭𝐞𝐫𝐚𝐥𝐬

𝐂𝐇𝐄𝐒𝐓

1. Incline Bench Presses

2. 𝐁𝐞𝐧𝐜𝐡 𝐏𝐫𝐞𝐬𝐬𝐞𝐬

3. Close Grip Bench Presses

4. Decline Bench Presses

5. Machine Bench Presses

7. Parallel Bar Dips

8. 𝐏𝐮𝐬𝐡-𝐔𝐩𝐬

9. Dumbbell Presses

10. 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐅𝐥𝐲𝐬

11. Incline Dumbbell Presses

12. Incline Dumbbell 𝐅𝐥𝐲𝐬

13. 𝐏𝐞𝐜 𝐃𝐞𝐜𝐤 𝐅𝐥𝐲𝐬

14. Cable Crossover 𝐅𝐥𝐲𝐬

15. Dumbbell Pullovers

16. Barbell Pullovers

𝐁𝐀𝐂𝐊

1. Reverse Chin Ups

2. 𝐂𝐡𝐢𝐧 𝐔𝐩𝐬

3. Lat Pull Downs

4. Back Lat Pull Downs

5. Close Grip Lat Pull Downs

6. Straight Arm Lat Pull Downs

7. Seated Rows

8. One Arm Dumbbell Rows

9. Bent Rows

10. Freestanding T Bar Rows

11. T Bar Rows With Abdominal Support

12. 𝐒𝐭𝐢𝐟𝐟-𝐋𝐞𝐠𝐠𝐞𝐝 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬

13. 𝐒𝐮𝐦𝐨 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬

14. 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬

15. Back Extensions

16. Torso Extensions at a machine

17. Back Upright Rows

18. Barbell Shrugs

19. Dumbbell Shrugs

20. Machine Shrugs

𝐋𝐄𝐆𝐒

1. Dumbbell 𝐒𝐪𝐮𝐚𝐭𝐬

2. Front Squats

3. 𝐒𝐪𝐮𝐚𝐭𝐬

4. Power Squats

5. Angled Leg Presses

6. Hack Squats

7. 𝐋𝐞𝐠 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧𝐬

8. Lying Leg Curls

9. Standing Leg Curls

10. Seated Leg 𝐂𝐮𝐫𝐥𝐬

11. Good Mornings

12. Cable 𝐀𝐝𝐝𝐮𝐜𝐭𝐢𝐨𝐧𝐬

13. Machine 𝐀𝐝𝐝𝐮𝐜𝐭𝐢𝐨𝐧𝐬

14. Standing Calf Raises

15. One Leg Toe Raises

16. Donkey Calf Raises

17. 𝐒𝐞𝐚𝐭𝐞𝐝 𝐂𝐚𝐥𝐟 𝐑𝐚𝐢𝐬𝐞𝐬

18. Seated Barbell Calf Raises

𝐁𝐔𝐓𝐓𝐎𝐂𝐊𝐒

1. 𝐋𝐮𝐧𝐠𝐞𝐬

2. Dumbbell Lunges

3. Cable Back Kicks

4. Machine Hip 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧𝐬

5. Floor Hip Extensions

6. 𝐁𝐫𝐢𝐝𝐠𝐢𝐧𝐠

7. Cable Hip Abductions

8. Standing Machine Hip Abductions

9. Floor Hip Abductions

10. 𝐒𝐞𝐚𝐭𝐞𝐝 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐇𝐢𝐩 𝐀𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧𝐬

𝐀𝐁𝐃𝐎𝐌𝐄𝐍

1. 𝐂𝐫𝐮𝐧𝐜𝐡𝐞𝐬

2. 𝐒𝐢𝐭-𝐔𝐩𝐬

3. Gym Ladder Sit-Ups

4. Calves Over Bench Sit-Ups

5. Incline Bench Sit-Ups

6. Suspended Bench Sit-Ups

7. High Pulley Crunches

8. Machine Crunches

9. Incline Leg Raises

10. 𝐋𝐞𝐠 𝐑𝐚𝐢𝐬𝐞𝐬

11. Hanging Leg Raises

12. Broomstick Twists

13. Dumbbell Side Bends

14. Roman Chair Side Bends

15. Machine Trunk Rotations

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