| SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
| Bench Press |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar |
Chest, Shoulders, Arms, Anterior, Triceps |
| Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
| Concetration curl |
Pull |
Bodybuilding |
Beginner |
Dumbbells |
Arms, Biceps, Forearms |
| Front Back Plank on Ball |
Static |
Bodybuilding |
Athletic |
None required |
Core, Arms, Triceps |
| Lying leg curl chest elevated |
Pull |
Bodybuilding |
Intermediate |
None required |
Legs, Hamstrings, Calves |
| Cable Crunch |
Pull |
Bodybuilding |
Athletic |
Cable Crossover Machine, Tricep Rope Attachment (Double Grip) |
Core, Upper Abs, Lower Abs |
| Split Squat |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Dumbbells |
Legs, Core, Quadriceps, Hamstrings |
| Wide grip pulldown |
Pull |
Bodybuilding |
Beginner |
None required |
Back, Arms, Shoulders, Biceps, Posterior |
| SS: Bear Crawls (Forward & Reverse) |
Pull |
Bodybuilding |
Beginner |
None required |
Shoulders, Arms, Core |
| Straight Arm Pulldown |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Lat Bar Attachment |
Back, Shoulders, Lats, Upper, Posterior |
| Seated row |
Pull |
Bodybuilding |
Beginner |
None required |
Back, Arms, Shoulders, Biceps, Posterior |
| Goodmorning |
N/A |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Plate |
Back, Legs, Lower, Hamstrings |
| 45°Leg press |
Push |
Bodybuilding |
Beginner |
None required |
Legs, Quadriceps, Hamstrings, Glutes |