Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
Pull-Ups: Machine, Assisted, Close-Grip |
Pull |
Pull Ups |
Beginner |
Weight Assisted Chin-Up Machine |
Back, Arms, Lats, Upper, Biceps |
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 |
Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
Seated Row |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Lats, Lower |
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 |
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
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 |
Straight Arm Pulldown |
Push |
Core |
Intermediate |
None required |
Core, Back, Arms, Lats, Triceps |
Seated Rows: Machine, Close-Grip |
Pull |
Bodybuilding |
Beginner |
Fat Gripz, Seated Row Machine |
Back, Arms, Biceps |
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 |
Foam Roller Angels |
N/A |
Stretching |
Beginner |
Foam Roller |
Back, Shoulders, Upper, Posterior |
Bent-Over Dumbbell Row: Neutral-Grip |
Pull |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Back, Arms, Lower |
Single-Arm Dumbbell Row: Knee On Bench |
Pull |
Dumbbell |
Beginner |
Dumbbells, Flat Bench, Fat Gripz |
Back, Lower, Lats |
Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
Upright Rows: Barbell, Close-Grip |
Pull |
Bodybuilding |
Intermediate |
Barbell Bar, Fat Gripz |
Back, Shoulders, Traps, Lateral, Anterior |
Dips: Body Weight. |
Push |
Bodyweight |
Athletic |
Dip Station |
Chest, Arms, Back, Triceps |
standing halo |
N/A |
Kettlebell |
Beginner |
None required |
Shoulders, Core, Back, Obliques, Upper |
I's Dumbbell Flip |
N/A |
Prehab |
Intermediate |
Dumbbells |
Back, Shoulders, Upper, Posterior |
Barbell Deadlift |
Pull |
Bodybuilding |
Intermediate |
None required |
Back, Legs, Core, Obliques |
Plank w Stick- Stir the Pot |
N/A |
Core |
Athletic |
None required |
Core, Back, Shoulders, Lower, Posterior |
Goodmorning |
N/A |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Plate |
Back, Legs, Lower, Hamstrings |
Reverse Crunch w Kettle Bell |
|
Core |
Athletic |
Ab Mat, Kettlebells |
Core, Back, Lower |