Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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
Tricep Extension on Chair	Push	Bodyweight	Intermediate	None required	Arms, Back, Triceps, Upper
Finisher Matrix	Pull	Bodyweight	Athletic	None required	Arms
Concentration Curls: Seated	Pull	Bodybuilding	Intermediate	Dumbbells, Flat Bench, Fat Gripz	Arms, Biceps, Forearms
Front Raises: E-Z Curl Bar, Pronated-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Fat Gripz	Shoulders, Arms, Anterior
Reverse Pivot Over Top Attack	N/A	Agility	Athletic	None required	Legs, Arms
Overhead Press Matrix	Push	Bodyweight	Athletic	None required	Arms
Biceps Curl on Cable Crossover Machine	Pull	Bodybuilding	Beginner	None required	Arms, Biceps, Forearms
Bump Off	N/A	Agility	Athletic	None required	Legs, Arms
Scissor Step Explosion Crossover	N/A	Agility	Athletic	None required	Legs, Arms
Hip Swivel Lunge	N/A	Agility	Athletic	None required	Legs, Arms
Tripod Row	Static	Core	Athletic	Single Cable Grip Attachment	Core, Arms, Back, Lats
Push Downs: Rope, Two Arm	Push	Bodybuilding	Intermediate	Tricep Rope Attachment (Double Grip), Fat Gripz, Cable Crossover Machine	Arms, Triceps, Biceps
Stunt Dribble	N/A	Agility	Athletic	None required	Legs, Arms
Resistance band Overhand triceps extension	Push	Resistance Bands	Beginner	None required	Arms, Core, Triceps
Incline Bench Press: Machine, Wide-Grip	Push	Bodybuilding	Beginner	None required	Chest, Arms, Upper, Triceps
Dumbbell Front Raise: Neutral-Grip	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Reverse Pivot Attack	N/A	Agility	Athletic	None required	Legs, Arms
Tricep Push Downs: Rope, Single Arm	Push	Bodybuilding	Intermediate	Tricep Rope Attachment (Single Grip), Fat Gripz	Arms, Triceps, Biceps
SS: Toes Pushes & Alligator Walks		Bodyweight	Intermediate	None required	Legs, Arms, Core, Calves, Triceps
Vertical Bench Press: Machine	Push	Bodybuilding	Beginner	None required	Chest, Arms, Lower, Triceps
Flat Bench Press: Dumbbell, Single-Arm, Alternating	Push	Dumbbell	Beginner	Dumbbells	Chest, Arms, Lower, Triceps
Concentration Curls: Standing, Off The Rack	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Arms, Biceps, Forearms
Alternating Shoulder Press	Push	Dumbbell	Intermediate	Dumbbells	Shoulders, Arms