Moto Rows: Pronated Grip |
Pull |
Bodybuilding |
Intermediate |
Ab Mat, Single D Handle Attachment, Cable Crossover Machine, Fat Gripz |
Back, Lats, Lower |
Barbell Shoulder Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Horizontal Leg Press: Single Leg |
Push |
Bodybuilding |
Athletic |
Leg Press Machine |
Legs, Hips, Glutes, Quadriceps |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
Bicep Curls: Standing, E-Z curl bar, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Fat Gripz, EZ Curl Bar |
Arms, Biceps, Triceps |
Pistol Squats: Smith-Machine Assisted |
Push |
Bodybuilding |
Elite |
Smith Machine |
Legs, Quadriceps, Glutes |
Calf Raises: Smith-Machine with Calf Step |
Push |
Bodybuilding |
Intermediate |
Calf / Squat Block, Smith Machine |
Legs, Core, Calves |
Cable Kick Backs |
Push |
Bodybuilding |
Intermediate |
Ankle Strap Attachment, Cable Crossover Machine |
Legs, Glutes, Hamstrings |
Lying Bicep Curls: E-Z Curl Bar Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Cable Crossover Machine, Ab Mat |
Arms, Biceps, Triceps |
Barbell Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Back, Legs, Core, Lower |
Smith-Machine Shoulder Press: Behind The Neck |
Push |
Bodybuilding |
Intermediate |
Fat Gripz, Smith Machine, Flat Bench |
Shoulders, Back, Arms, Upper, Triceps |
Moto Rows: Neutral Grip |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Single D Handle Attachment, Ab Mat, Fat Gripz |
Back, Lats, Lower |
Smith-Machine Shoulder Press |
Push |
Bodybuilding |
Intermediate |
Fat Gripz, Flat Bench, Smith Machine |
Shoulders, Chest, Arms, Upper, Triceps |
Military Press Machine: Close-Grip |
Push |
Bodybuilding |
Beginner |
None required |
Shoulders, Arms, Triceps |
Military Press Machine: Wide-Grip |
Push |
Bodybuilding |
Beginner |
None required |
Shoulders, Arms, Triceps |
Lying Bicep Curls: E-Z Curl Bar, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Ab Mat, EZ Curl Bar, Cable Crossover Machine |
Arms, Biceps, Triceps |
Side Cable Kick Outs |
Push |
Bodybuilding |
Intermediate |
Ankle Strap Attachment, Cable Crossover Machine |
Hips, Legs |
Calf Raises: Seated (Foot Variations) |
Push |
Bodybuilding |
Beginner |
Seated Calf Machine |
Legs, Calves, Quadriceps |
Preacher Curls: E-Z Curl Bar, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Preacher Curl Bench, Fat Gripz |
Arms, Biceps, Triceps |
Bench Dips: Feet on Bench, Plate On Lap |
Push |
Bodybuilding |
Athletic |
Barbell Plate, Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
Incline Bicep Curls: Two Arm |
Pull |
Bodybuilding |
Intermediate |
Incline Bench, Dumbbells, Fat Gripz |
Arms, Biceps, Triceps |
Bicep Curls: Standing, E-Z Curl Bar, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Cable Crossover Machine, Fat Gripz |
Arms, Biceps, Triceps |
Barbell Shoulder Press: Seated |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Barbell Shoulder Push Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Fat Gripz, Squat Rack |
Shoulders, Chest, Arms, Upper, Triceps |