| Squat |
Legs |
|
Barbell |
power-curcuit, home |
| Elevated Underhand Sumo Deadlift |
Glutes |
|
Barbell |
pull, power-curcuit, home |
| Incline Bench Press |
Chest |
|
Barbell |
push, torso-superset, power-curcuit, home |
| Alternating Incline Press |
Chest |
|
Dumbbell |
push, torso-superset, home |
| Incline Chest Fly |
Chest |
|
Dumbbell |
push, torso-superset |
| Bent Over Row |
Back |
|
Barbell |
pull, torso-superset, power-curcuit, home |
| Alternating Bent-over Row |
Back |
|
Dumbbell |
pull, torso-superset, home |
| Back Fly |
Back |
|
Dumbbell |
pull, torso-superset |
| Overhead Press |
Shoulder |
|
Barbell |
push, power-curcuit, home |
| Alternating Overhead Press |
Shoulder |
|
Dumbbell |
push, home |
| Overhead Fly / Lateral Raise |
Shoulder |
|
Dumbbell |
push |
| Bicep Curl |
Bicep |
|
Barbell |
pull, arms-superset, power-curcuit, home |
| Alternating Bicep Curl |
Bicep |
|
Dumbbell |
pull, arms-superset, home |
| Incline Tricep Extension (strength) |
Tricep |
|
Barbell |
push, arms-superset, power-curcuit |
| Alternating Overhead Extension |
Tricep |
|
Dumbbell |
push, arms-superset |
| Wrist Curl |
Wrist |
|
Dumbbell |
|
| Wrist Lift |
Wrist |
|
Dumbbell |
|
| Dumbell/Plate/Kettlebell Swing |
|
Auxiliary |
|
|
| Hip Thrust |
Glutes |
Auxiliary |
Barbell |
|
| Glute Bridge |
Glutes |
Auxiliary |
Barbell |
|
| Pendulum Quadruped Hip Extension |
Glutes |
Alternating |
|
|
| Cable Pull Through (strength) |
Legs |
|
Cable |
downstairs |
| Calf Raises |
Calves |
|
Dumbbell |
|
| Cable Kickback |
Glutes |
|
Cable |
|
| Cable 4-Way Hip |
Legs |
|
Cable |
|
| Hip Tilt |
|
|
|
|
| Toe Squat (dropset) |
Legs |
|
Barbell |
power-curcuit |
| Sumo Deadlift (dropset) |
Legs |
|
Barbell |
pull, power-curcuit |
| Bent Over Row (dropset) |
Back |
|
Barbell |
pull, torso-superset, power-curcuit, home |
| Bicep Curl (dropset) |
Bicep |
|
Barbell |
pull, arms-superset, power-curcuit, home |
| Incline Tricep Extension (dropset) |
Tricep |
|
Barbell |
push, arms-superset, power-curcuit |
| Cable Pull Through (dropset) |
Glutes |
|
Cable |
|
| Tricep Bar (Overhead & Pull-down) |
Tricep |
|
Cable |
downstairs |
| Triceps Dumbbell Kickbacks |
Tricep |
|
Dumbell |
Arms |
| Tricep Rope (Overhead & Pull-down) |
Tricep |
|
Cable |
Arms, downstairs |
| Barbell Shrugs |
|
|
Barbell |
|
| Dumbell Shrugs (behind the back) |
|
|
Dumbell |
|
| Front Raise & Twist |
|
|
Weight plate |
|
| Lat Pull Down |
Back |
|
Machine |
downstairs |
| Seated Rows |
Back |
|
Machine |
downstairs |
| Machine Chest Fly |
Chest |
|
Machine |
downstairs |
| Chin Up machine |
Back |
|
Machine |
ymca |
| Glute Med Resistance Band (3 angles) |
Glutes |
|
Resistance Band |
|
| Split squat |
Legs |
|
Barbell |
|
| Reverse Hyperextensions |
Legs |
|
Bench |
|
| Chinups |
Back |
|
Machine |
|
| Front Squat |
Legs |
|
Barbell |
power-curcuit, home |
| Deadlift |
Legs |
|
Barbell |
pull, power-curcuit, home |
| Stairs Sprint |
Cardio |
|
|
|
| Z Press |
Shoulder |
|
Barbell |
push, power-curcuit, home |
| Alternating Z Press |
Shoulder |
|
Dumbbell |
push, home |
| Lateral Raise |
Shoulder |
|
Dumbbell |
|
| Close-Grip Pin Press |
Tricep |
|
Barbell |
|
| Alternating Skull crushers |
Tricep |
|
Dumbbell |
|
| Upright Split Squats |
Legs |
|
Dumbbell |
|
| Farmer's Walk |
Back |
|
Dumbbell |
|
| Prone Rows |
Back |
|
Barbell |
pull |
| Alternating Prone Rows |
Back |
|
Dumbbell |
pull |
| Supine Row |
Back |
|
|
pull |
| Single Arm Row |
Back |
|
Dumbbell |
pull |
| Reverse walk |
|
|
|
|
| TRX Row |
|
|
|
|
| TRX Push Up |
|
|
|
|
| Tibialis Raise |
|
|
|
|
| Forward Leaning FHL Calf Raise |
|
|
|
|
| KOT Calf Raise |
|
|
|
|
| Patrick Step |
|
|
|
|
| Elevated Wedged Split Squat |
|
|
|
|
| Dumbbell Bench Press |
|
|
Dumbbell |
|
| Full ROM Dumbbell Prone Row |
|
|
Dumbbell |
|
| Dumbbell Frog Pump |
|
|
Dumbbell |
|
| Dumbbell Hip Thrust |
|
|
Dumbbell |
|
| American Deadlift |
Back |
|
|
|
| Machine Chest Press |
Chest |
|
|
|
| Machine Seated Row |
Back |
|
|
|
| Assisted Chin Up Machine |
Back |
|
|
|
| Bench Press |
Chest |
|
Barbell |
|
| Band Pull Aparts |
|
|
|
|
| Kettlebell Swings |
|
|
|
|
| Ab Vacuums |
|
|
|
|
| Machine Lat Pulldown |
Back |
|
|
|
| Forward Raise & Twist |
|
|
|
|
| Weighted seated calf raise (incline wedge) |
|
|
|
|
| VMO Squat (slow) |
|
|
|
|
| Elevated ATG Split Squat |
Back |
|
|
|
| Cable crossovers |
Chest |
|
|
|
| Cable Wood Chop |
|
|
|
|
| Half Kneeling Cable Rotation |
|
|
|
|
| Cable Pull Through |
|
|
|
|
| Plate Step Ups |
|
|
|
|
| Cable Overhead Press |
Shoulder |
|
|
|
| Band Pull Through |
|
|
|
|
| Bulgarian split squats |
Legs |
|
Dumbbell |
|
| Assisted Pistol Squat |
Legs |
|
|
|
| Machine Leg Extension [8/XL] |
Quads |
|
|
|
| Kneeling Pull Through (banded) |
|
|
|
|
| Pull Through + Ab Vacuum |
|
|
|
|
| Frog Pump + Ab Vacuum |
|
|
|
|
| Leg press /w calf extension |
Legs |
|
Machine |
downstairs |
| Plate-Loaded Hip Abduction |
Back |
|
|
|
| Plate-Loaded Single Leg Hip Thrust + Ab Vacuum |
Back |
|
|
|
| Kneeling hip hinges (2-3 second pause) |
Glutes |
|
|
|
| Bodyweight glute bridge (2-3 second pause) |
Back |
|
|
|
| Lateral step ups |
Glutes |
|
|
|
| Clamshells |
Glutes |
|
|
|
| Kickstand deadlifts |
Glutes |
|
|
|
| Reverse lunges |
|
|
|
|
| Bench Press (banded) |
Back |
|
|
|
| Squats with resistance bands |
Legs |
|
|
|
| Banded Kickstand deadlifts |
|
|
|
|
| Assisted Dip Machine |
|
|
|
|
| Pullovers |
Lats |
|
|
|
| Monster Walks |
Glutes |
|
|
|
| Narrow Stance Cable Squat |
Legs |
|
|
|
| Dumbbell Squat-Press + weighted vest (24lbs) |
Shoulder |
|
|
|
| Landmine Squats (hanging) |
Legs |
|
|
|
| Dumbbell Deadlift to Row |
Back, Glutes, Hamstring |
|
|
|
| Dumbbell Squat to Incline Bench |
Chest, Legs |
|
Barbell |
fullbody |
| Dumbbell Reverse Lunge to Overhead Press |
Legs, Shoulder |
|
|
|