Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Seated Rows: Pronated-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Fat Gripz, Single D Handle Attachment, Row Machine	Back, Arms, Lats, Upper, Biceps
Close Hand Push-Ups	Push	Bodyweight	Beginner	None required	Chest, Arms, Back, Triceps
Slow Two Ball Hold Crossover	N/A	Agility	Athletic	None required	Legs, Arms
Dumbbell Swing with Press	N/A	Dumbbell	Athletic	None required	Shoulders, Arms, Core, Legs, Glutes
Tricep Dip	Push	Bodyweight	Beginner	None required	Arms, Shoulders, Core, Triceps, Lower Abs
Battle Ropes: Two Arm	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Incline dumbell lateral raise (one-arm)	Push	Dumbbell	Intermediate	None required	Shoulders, Arms, Forearms
Vertical Bench Press: Machine	Push	Bodybuilding	Beginner	None required	Chest, Arms, Lower, Triceps
Fearsome Foursome		Bodyweight	Intermediate	None required	Legs, Core, Arms, Glutes
Jack Knives	N/A	Bodyweight	Intermediate	None required	Core, Back, Arms
Kinesis Bow & Arrow Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Bench Dips: Feet on Bench, Plate On Lap	Push	Bodybuilding	Athletic	Barbell Plate, Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Pulley or Resistance Band Row	Pull	Bodybuilding	Beginner	Double Stirrup Handle Attachment, Resistance Bands	Shoulders, Arms
Bicep Curls: Standing, E-Z curl bar, Wide-Grip	Pull	Bodybuilding	Intermediate	Cable Crossover Machine, Fat Gripz, EZ Curl Bar	Arms, Biceps, Triceps
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Kinesis High Side Row	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Lats
Drag Curls: Barbell, Wide-Grip	Pull	Bodybuilding	Intermediate	Barbell Bar, Fat Gripz	Arms, Biceps, Triceps
Bosu Slow Motion Mt Climbers		Core	Athletic	Bosu Ball	Core, Arms, Triceps
Seated Rows: Close-Grip	Pull	Bodybuilding	Intermediate	Row Machine, Fat Gripz, Double D Handle Attachment	Back, Arms, Lats, Lower, Biceps
Bench Dips: Feet On Bench, Body Weight	Push	Bodyweight	Athletic	Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Kinesis Standing Rear Shoulder	N/A	Cardio	Intermediate	None required	Shoulders, Arms, Core, Legs, Posterior
Dips		Bodyweight	Intermediate	Dip Station	Chest, Arms, Lower, Triceps
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Concentration Curls: Standing, Off The Rack	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Arms, Biceps, Forearms