Tricep Extension on Chair |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Back, Triceps, Upper |
Finisher Matrix |
Pull |
Bodyweight |
Athletic |
None required |
Arms |
Standing Bicep Curls Using A Pilates Ball |
Pull |
Bodybuilding |
Beginner |
None required |
Arms, Biceps |
Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
Resistance band curls |
Pull |
Resistance Bands |
Beginner |
None required |
Arms, Biceps, Forearms |
Battle Ropes: Alternating |
N/A |
Cardio |
Athletic |
Battle Ropes |
Shoulders, Core, Arms |
Biceps Curl on Cable Crossover Machine |
Pull |
Bodybuilding |
Beginner |
None required |
Arms, Biceps, Forearms |
Lat Pull-Downs: Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
Lifting Straps, Fat Gripz, Lat Bar Attachment |
Back, Arms, Lats, Triceps |
Bench Press |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar |
Chest, Shoulders, Arms, Anterior, Triceps |
Dumbbell Military Press: Seated, All On One Arm, Then The Other |
Push |
Dumbbell |
Beginner |
Fat Gripz, Flat Bench, Dumbbells |
Shoulders, Chest, Arms, Upper, Triceps |
Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Dumbbell Military Press: All On One Arm, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Anterior, Lateral, Triceps |
Dumbbell Military Press: Seated, Alternating |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Arms, Triceps |
Inverted Row: Supinated-Grip |
Pull |
Bodyweight |
Intermediate |
Smith Machine, Ab Mat |
Back, Arms, Upper, Biceps |
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 front raise |
Push |
Dumbbell |
Athletic |
None required |
Shoulders, Arms, Anterior, Forearms |
Knee Knee Chest |
N/A |
Agility |
Athletic |
None required |
Legs, Arms |
Spiderman Kickthroughs |
N/A |
Bodyweight |
Intermediate |
None required |
Core, Hips, Arms, Flexors |
Decline Push-up on Ball |
Push |
Bodyweight |
Athletic |
None required |
Chest, Arms, Core, Upper, Triceps |
Bicep Cable curl |
Pull |
Bodybuilding |
Beginner |
Cable Crossover Machine |
Arms, Biceps |
Push Ups - Alternating Hand Release on Medicine Ball |
N/A |
Bodyweight |
Athletic |
None required |
Chest, Arms, Triceps, Biceps |
Jump Stop |
N/A |
Agility |
Athletic |
None required |
Legs, Arms |
Preacher Curls: E-Z Curl Bar, Wide-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Fat Gripz, Preacher Curl Bench |
Arms, Biceps, Triceps |
Tricep Kickbacks: Standing, Two-Arm |
Push |
Bodybuilding |
Beginner |
Dumbbells, Fat Gripz |
Arms, Triceps, Biceps |
Tricep & Shoulder Stretch |
N/A |
Stretching |
Beginner |
None required |
Shoulders, Arms, Posterior, Triceps |