Back Introduction

Bent Arm Barbell Pullovers Across A Bench

Bent Arm Pullovers with Barbell

Bent Over Barbell Rows

Bent Over Dumbbell Rows

Bent Over High Pulley One Arm Rows

Bent Over High Pulley Rows

Bent Over Straight Arm Lat Pull Down

Cable Deadlifts

Close Grip Chins

Close Grip Lat Pull downs

Dead lift

Decline Cable Pullovers

Decline Hammer Bar Pullovers

Face Pulls

Gironda Sternum Chin-Ups

Good Mornings

Head Supported Barbell Rows

Head Supported Dumbbell Rows

Hyperextensions

Incline Bench Isolation Rows

Incline Bent Two Dumbbell Pullovers

Lying Barbell Rows

Lying Dumbbell Rows

Lying Dumbbell Rows Palms Behind

Lying Reverse Grip Barbell Row

Mixed Grip Chins

One Arm Chins

One Arm Dumbbell Rows

One Arm Eccentric Chins

One Arm Long Bar Rows

Overhead One Arm Cable Rows

Prone Dumbbell Rows

Rocky Pull downs

Rocky Pull-ups 

Seated Cable Rows

Seated Floor Row From High Pulley

Seated Low Pulley One Arm Cable Rows

Seated One Arm Cable Rows

Seated One Arm Lat Pull-Down on High Pulley

Seated Reverse Barbell Rows

Seated rope cable rows to neck

Side To Side Chins

Standing Cable Pullovers

Static Pull-ups

T Bar Rows

Two Arm Dumbbell Pullovers

Wide Grip Chins Behind The Neck

Wide Grip Chins to the Front

Wide Grip Pull downs To The Neck

Wide Grip Pull downs to The Front

Shoulder Introduction

Alternating Dumbbell Presses

Alternating Upright Rows

Arnold Presses

Behind the Neck Presses

Bench Alternating Front Deltoid Raises

Bent One Arm Cross Cable Laterals

Bent Over Alternating Rear Delt Raise

Bent Over Cable Laterals

Bent Over Rear Raises With Head Supported

Bent Over Front and Rear Raise

Clean and Press

Cuban Rotation

Dumbbell Presses

Face Forward Incline Dumbbell Raises

Floor Alternating Front Deltoid Raise

Front Dumbbell Raises

Front Plate Raise

Full Barbell Front Raises

Heavy Upright Rows

Incline Bench Alternating Dumbbell Raises

Incline Bench Front Deltoid Raises

Incline Dumbbell Side Lateral Raise

Incline Face Forward Front Barbell Raises

Laterals Concentric + Side Laterals Eccentric

L-Laterals

Lying Close Grip Barbell Front Deltoid Raise

Lying Delt Width Cable Rows

Lying Dumbbell Side Lateral Raise

Lying Dumbbell Straight Arm Front Raises

Lying Floor Low Pulley Rear Deltoid Raise

Lying Low Pulley Deltoid Raises

Lying Rear Delt Raise

Lying Side Laterals

Machine Laterals

Machine Presses

Military Press

Military Press Against A Rack

Neutral Shoulder Presses

One Arm Cross Cable Laterals

One Arm Dumbbell Presses

One Arm Side Cable Laterals

Plate Upright Rows

Prone Dumbbell Flys

Push Presses

Reverse Overhead Dumbbell Laterals

Rocky Presses

Seated Bent Over Dumbbell Laterals

Side Delt Circles

Side-Lying Dumbbell Side Delt Raise

Slight Incline Dumbbell Shoulder Presses

Slight Incline Military Shoulder Presses

Standing Front and Side Raises

Standing Lateral Raises

Starting at the Rear Side Lateral Raises

Static Laterals

Static Upright Rows

Upright Rows

Triceps Introduction

Adam "Old School" Extensions

Adam( Old School ) Reverse Extensions

Barbell Extensions On Floor

Bent Over Reverse Cable Kickbacks

Cable Kickbacks

California Press

Close Grip Bench Press

Close Grip Decline Triceps Pushups

Close Grip Dumbbell Presses + Extensions

Close Grip Incline Triceps Pushups

Close Grip Triceps Bench + Skull Crunches

Close Grip Triceps Pushups

Close-grip triceps presses on a slight incline

Decline Dumbbell Extensions

Decline One Arm Extensions

Decline Triceps Press

Dips Behind the Back

Dips on Parallel Bar

Dumbbell Kickbacks

Elbows Out Extensions

Fixed Bar Triceps Extensions

Flat Dumbbell Curl And Press

French Presses

Head Supported One Arm Kickbacks

Head Supported Two Dumbbell Kickbacks

Incline bench overhead press downs

Incline Dumbbell Curl And Press

Incline Dumbbell Extensions

Incline Face Away Low Pulley Extensions

Incline Face Forward Reverse Triceps Cable Press downs

Incline Face Forward Triceps Cable Press downs

Incline Reverse Triceps Extensions

Incline Triceps Extensions

JM Press

Kneeling Kickbacks

Kneeling Triceps Cable Press downs

Kneeling Triceps Extensions

Lying Cable Crunchers

Lying Cross Face Triceps Extensions

Lying Decline Adam Dumbbell Extensions

Lying Dumbbell Extensions

Lying Triceps Extensions

One Arm Cable Reverse Press Downs

One Arm Floor Extensions

One Arm Triceps Extensions

Overhead Rope Extensions

Reverse Cable Press downs

Reverse Grip Triceps Bench

Rope Press Downs

Seated Bent Over Kickbacks

Seated Close Grip Barbell Triceps Curl And Press

Seated One Arm Behind The Head Dumbbell Extensions

Seated Overhead One Arm Cable Extensions

Seated Reverse Grip Triceps Extensions

Seated Triceps Presses

Single dumbbell Incline triceps extensions

Single dumbbell overhead triceps extensions

Standing Alternating Dumbbell Extensions

Standing Dumbbell Curl And Press

Standing Overhead Towel / Rope Triceps Cable Extensions

Standing Triceps Extensions

Standing Triceps Presses

Triceps Cable Press Downs

Wide Grip Push Downs

Biceps Introduction

3 Part Curls (21's)

Alternate Dumbbell Curls

Alternating Dumbbell Preacher Curls

Animal Curls

Arm Blaster Curls

Backward Elbows Curl

Cable Curls With Preacher Bench

Cheat Curls

Dumbbell Preacher Curls

Flexor less Incline Curls

Hammer Curls

Incline Bench Barbell Curls

Incline Bench Reverse Barbell Curls

Incline Dumbbell Curls

Incline Face Forward Reverse Barbell Curls

Incline Face Forward Barbell Curls

Incline Face Forward Cable Curls

Incline Face Forward Dumbbell Curls

Incline Hammer Curls

Incline Inner Biceps Curl

Kneeling Barbell Biceps Curls

Kneeling Dumbbell Curls

Kneeling Reverse Barbell Curls

Lying Cable Curls

Lying Dumbbell Curls

Lying Bench Curls

Lying Bench Reverse Curls

Lying Hammer Curls

Lying on a Bench Backward High Animal Curls

Lying Reverse Cable Animal Curls

Machine Curls

One Arm Barbell Curls

One Arm Isolation Curls

One Arm Reverse Isolation Curls

Palms Down Incline Curls

Preacher Curls

Reverse Curls

Reverse Lying Cable Curls

Reverse Lying Cable Curls

Reverse Preacher Curls

Seated Barbell Concentration Curls

Seated Cable Concentration Curls

Seated Barbell Curls

Seated Dumbbell Concentration Curls

Seated Dumbbell Curls

Seated Incline Alternated Dumbbell Curl

Seated Neutral Curls With a Twist

Seated Reverse Barbell Curls

Standing Barbell Curls

Standing Concentration Curls

Standing Forehead Curl

Standing Inner Biceps Curl

Standing Reverse Wall Curls

Standing Wall Curls

Stationary Inner Biceps Curl

Super Wide Grip Barbell Curls

Two Hand Cable Curls

Zottman Curls

Chest Introduction

Arnold Bench Press

Around The Worlds

Barbell Bench Press To Neck

Barbell Flat Bench Press

Barbell Incline Bench Press

Bent Arm Barbell Pullover And Press

Bent Arm Dumbbell Pullover-Press-Lateral

Bent Forward Cable Crossovers

Board Press

Change of Contraction Dumbbell Flys

Decline Barbell Press

Decline Bench Press To Neck

Decline Dumbbell Pullover-Press-Lateral

Decline Dumbbell Flys

Decline Pushups

Dumbbell Flat Bench Press

Dumbbell Flys

Dumbbell Incline Bench Press

Extra Wide Grip Decline Pullovers

Extra Wide Grip Floor Pullovers

Feet Elevated Dips Between Chairs

Flat Dumbbell Front Raise and Pullovers

Flat Bench Cable Crossovers

Flat Bench Dumbbell Cross Overs

Floor Flys

Floor Press

Floor Straight Arm Dumbbell Pullovers

High Pulley One arm Chest Cross Overs

Incline Around The Worlds

Incline Bench Dumbbell Cross Overs

Incline Bench Press To Neck

Incline Dumbbell Flys

Incline Pushups

Low Pulley One arm Chest Laterals

Machine Flys

Machine Presses

Medium Grip Flat Front Raise and Pullover

Neutral Dumbbell Bench Presses

Non Peak Dumbbell Flys

One Arm Cable Pulls

Parallel Bar Dips

Pectoral Compound

Pushups

Rope Pulls

Standing Cable Crossovers

Static Bench

Straight Arm Dumbbell Pullovers Across A Bench

Straight Arm Pullovers

Ultra Wides

Weighted Pushups Between Chairs

Adam " Old School " Shrugs

Backward Free Hand Neck Resistance

Backward Towel Neck Resistance

Barbell Shrug

Beefcake Shrugs

Behind The Back Shrugs

Cable behind The Back Shrugs

Cable Shrugs

Calf Machine Shrugs

Dumbbell Shrugs

Face Up Barbell Plate Neck Resistance

Forward Free Hand Neck Resistance

Forward Towel Neck Resistance

Hise Breathing Shrug

Leg Extension Machine Neck Resistance

Lying Barbell Plate Neck Resistance

Overhead Press Shrug

Seated High Pulley Neck Resistance

Side Free Hand Neck Resistance

Side Towel Neck Resistance

Forearms Introduction

Barbell Reverse Wrist Curls

Barbell Over A Bench Wrist Curls

Barbell Wrist Curls

Behind The Back Dumbbell Wrist Curls 

Behind the Back Wrist Curls

Cable Behind the Back Wrist Curls

Cable Hammer Curls

Dumbbell One Arm Wrist Curls

Dumbbells Reverse Wrist Curls

Dumbbells Wrist Curls

Farmers Walk

Forearm Twists

Grip Strength ? Rope Pull

Incline One Arm Cable Wrist Curl

Incline One Arm Dumbbell Wrist Curl

Lying Cable Hammer Curls

Lying Barbell Reverse Wrist Curls

Lying Face Down Barbell Wrist Curls

Lying Face Down Dumbbell Wrist Curls

Lying Face Down Reverse Wrist Curls

News Paper Roll Up

Olympic Plate Seated Hand Squeeze

One Arm Cable Reverse Curls

Reverse Barbell Curls

Reverse Barbell Wrist Curls

Reverse Forearm Curls

Reverse Hammer Incline Curls

Reverse Incline Dumbbell Curls

Reverse Machine Curls

Reverse Preacher Barbell Curls

Reverse Seated Dumbbell Wrist Curls

Reverse Seated Cable Curls

Rope Forearm Twists

Seated Alternate Dumbbell Wrist Curls

Seated Cable Wrist Curls

Seated Dumbbell Wrist Curls

Seated Reverse Cable Wrist Curls

Seated Side To Side Wrist Curls

Squatting Wrist Curls 

Standing Cable Reverse Wrist Curls

Standing Cable Wrist Curls

Static Gripping

Static Hammers

Thors Hammer 

Wrist Roller Across A Bench

Legs Introduction

Alternating Leg Curls

Alternating Leg Extensions

Box Squats

Box Step Ups

Bulgarian Squat

Deep Knee Bends

Dumbbell Side Lunges

Dynamic Adductor Tension

Free Hand Close Stance Squat

Free Hand Wide Stance Squat

Free Weight Hack Squats

Front Squats

Hack Squat

Half Squats

Hamstring Leg Press 

Heavy Squats

Incremental Squats

Inner Thigh Squats

Inner Thighs Legg Press

Jefferson Squats

Leg Adductions

Leg Curls

Leg Extensions

Leg Presses

Lunges

Machine Squats

One Legged Leg Curls

One Legged Leg Extensions

Outer Quad Sweep Leg Press

Outer Sweep Squats

Reverse Machine Hack Squats

Single-Leg Block Squats

Single-Leg Hack Squats

Single-Leg Leg presses

Sissy Squats

Ski Squat

Squats

Standing Leg Curls

Static Legged Press

Static Squats

Stiff Legged Deadlifts

Stiff Legged Cable Deadlifts

Walking Lunge

Zercher Squats

Glute Introduction

Bent Kick Crosses

Cable Kickbacks

Dumbbell Squat

Raised Leg Curls

Rear Leg Scissors

Single Leg Pelvic Lift

Smith Lunges

Squat Sprints

Standing Kickbacks

Stationary Lunge

Three Pump Lunges

Calve Introduction

Alternating Hack Squat Calf Raises

Donkey Calf Raises

Hack Squat Calf Raises

Heel Raises

Leg Press Calf Raises

Leg Press One Legg Calf Raises

Old School Calf Raises On A Leg Press

One Leg Calf Raises

One Leg Hack Squat Calf Raises

Reverse Calf Raises

Seated Barbell Calf Raises

Seated Calf Raises

Seated Dumbbell Calf Raises

Squat Raises

Standing Barbell Calf Raises

Standing Calf Raises

Standing One Legged Calf Raise

Abdominal Introduction

Bent Knee Leg Raises

Bent Knee Board Raise

Bent Knee Side Raises

Bent Over Twists

Cable Crunches

Crunches

Flat Bench Leg Raises

Front Kicks

Hanging Leg Raises 

Hanging Crunches

Machine Crunches

Reverse Crunches

Seated Leg Tucks

Seated Twists

Side Leg Raises

Twisting Crunches

Twisting Leg Raises

Vertical Crunches