Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Lying Bicep Curls: E-Z Curl Bar Close-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Cable Crossover Machine, Ab Mat |
Arms, Biceps, Triceps |
Barbell Shoulder Push Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Fat Gripz, Squat Rack |
Shoulders, Chest, Arms, Upper, Triceps |
Front Raises: E-Z Curl Bar, Pronated-Grip |
Pull |
Bodybuilding |
Intermediate |
EZ Curl Bar, Fat Gripz |
Shoulders, Arms, Anterior |
Pull-Ups: Machine, Assisted, Close-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper, Biceps |
Reverse Lunge w Curl |
N/A |
Dumbbell |
Intermediate |
Hex Dumbbells (pair) |
Legs, Arms, Biceps, Hamstrings |
Dips: Machine, Assisted |
Push |
Bodyweight |
Beginner |
Weight Assisted Dip Machine |
Chest, Arms, Back, Triceps |
Lat Pull-Downs: Neutral-Grip |
Pull |
Bodybuilding |
Intermediate |
Fat Gripz, Lifting Straps, Lat Bar Attachment |
Back, Arms, Lats, Upper, Biceps |
3-Way Arm Raise |
Pull |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Shoulders |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Bicep Curls: Standing, Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Arms, Biceps, Triceps |
Bent Over Dumbbell Flys |
Pull |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Shoulders, Back, Lateral, Lats |
Push-up on Wall |
Push |
Bodyweight |
Beginner |
None required |
Chest, Arms, Back, Triceps, Upper |
SS: Toes Pushes & Alligator Walks |
|
Bodyweight |
Intermediate |
None required |
Legs, Arms, Core, Calves, Triceps |
Push Ups - Alternating Hand Release on Medicine Ball |
N/A |
Bodyweight |
Athletic |
None required |
Chest, Arms, Triceps, Biceps |
Lat Pull-Downs: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodyweight |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine |
Back, Arms, Lats, Biceps |
SS: Dip with Upright Hamstring Curls |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Legs, Core, Triceps, Hamstrings |
Incline Curl |
Pull |
Dumbbell |
Beginner |
Incline Bench, Dumbbells |
Arms, Biceps, Forearms |
Straight Arm Pulldown |
Push |
Core |
Intermediate |
None required |
Core, Back, Arms, Lats, Triceps |
Crab Walk Push Up |
Push |
Bodyweight |
Intermediate |
None required |
Chest, Arms, Core, Triceps |
Seated Rows: Machine, Close-Grip |
Pull |
Bodybuilding |
Beginner |
Fat Gripz, Seated Row Machine |
Back, Arms, Biceps |
Side Lateral Raises: Leaning, Single-Arm, Dumbbell |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Triceps |
Regular Grip Push-up |
Push |
Bodyweight |
Beginner |
None required |
Chest, Arms, Core, Triceps |
Dumbbell Front Raise: Pronated-Grip, Alternating |
Pull |
Dumbbell |
Intermediate |
Fat Gripz, Dumbbells |
Shoulders, Arms, Anterior |
Seated Rows: Neutral-Grip, Single-Arm, D-Handle |
Pull |
Bodybuilding |
Intermediate |
Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine |
Back, Arms, Lats, Lower, Biceps |