Squat To Overhead Press |
Push |
Cardio |
Intermediate |
Barbell Bar |
Legs, Shoulders |
Upright Rows: Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Traps, Lateral, Anterior |
Front Squat: Basket-Grip |
Push |
Bodybuilding |
Intermediate |
Barbell Bar Pad, Barbell Bar, Squat Rack |
Legs, Hips, Quadriceps |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Incline Bench Press |
Push |
Bodybuilding |
Intermediate |
Incline Bench, Fat Gripz, Barbell Bar |
Chest, Arms, Shoulders, Upper, Triceps, Anterior |
Wall Squats - Swiss Ball with Overhead Press |
Push |
Exercise Ball |
Intermediate |
Swiss Ball, Barbell Bar |
Legs, Shoulders |
Bar Kicks |
Pull |
Bodyweight |
Beginner |
Squat Rack, Barbell Bar |
Legs, Hips, Core, Quadriceps, Flexors, Lower Abs |
Bench Dips: Feet on Bench, Plate On Lap |
Push |
Bodybuilding |
Athletic |
Barbell Plate, Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
Drag Curls: Barbell, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Arms, Biceps, Triceps |
Barbell Straight Leg Deadlifts |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar |
Legs, Hips, Hamstrings, Glutes |
Barbell Curtsey Lunges |
Push |
Bodybuilding |
Intermediate |
Barbell Bar |
Hips, Legs, Inside, Outside |
Upright Row |
Pull |
Bodybuilding |
Beginner |
Barbell |
Shoulders, Arms, Forearms |
Barbell Reverse Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Upright Rows: Barbell, Behind Back |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Upper, Posterior |
Barbell Curl w Reverse Grip |
Pull |
Bodybuilding |
Beginner |
Barbell Bar |
Arms, Forearms, Biceps |
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 |
Overhead Squat |
Push |
Warm Up |
Beginner |
Barbell |
Legs, Quadriceps, Hamstrings |
Iron Crosses: 2.5lb Plates |
Pull |
Bodyweight |
Beginner |
Barbell Plate |
Shoulders, Back, Arms, Upper |
Flat Bench Press: Barbell, Close-Grip |
Push |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Chest, Arms, Inner, Triceps |
Bicep Curls: Standing, Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Arms, Biceps, Triceps |
Flat Bench Press: Barbell |
Push |
Bodybuilding |
Intermediate |
Barbell Bar |
Chest, Arms, Lower, Triceps |
Barbell Row: Supinated-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Barbell Bar |
Back, Arms, Lower, Biceps |
Barbell Squat |
Push |
Bodybuilding |
Intermediate |
Barbell |
Legs, Hips, Flexors |