Biceps
- Preacher easy bar curl, Spider curls, Close grip easy bar
curl
- Easy bar curl, standing strict curl (excellent test of biceps
strength), Preacher dumbbell curl, Cable curl,
Concentration curl, Incline dumbbell curl, Machine
preacher curl, Standing dumbbell curl.
- Standing barbell curl, Chin up (better lat exercise),
Hammer and Reverse grip curls (better forearm exercise),
Seated dumbbell curl
Triceps
- Triceps extensions (rope push downs), Overhead triceps
extensions (rope)
- Skull crushers, Seated overhead triceps extension, JM
presses.
- Diamond pushup, Close grip bench press, Dips
Forearms
- Dumbbell wrist curls, Dumbbell wrist extensions, Wrist
Roller, Rope Climbing, Farmer walks, Reverse and
Hammer biceps curls (full ROM + partials)
Lats
Wide grip pull-ups, wide grip lat pulldown, narrow neutral grip
pulldowns, horizontal barbell rows, pullovers
Front delts
Front raises, high incline barbell/dumbbell bench, seated
dumbbell press, standing barbell press, push press, machine
press, Z-press, Arnold press
Side delts
Dumbbell lateral raises, cable lateral raise, machine lateral raise,
upright rows, lu lateral raise
Rear delts
Face pull, prone rear delt raise, seated rear delt raise, standing
rear delt raise, cable rear delt raise
Chest
Barbell/dumbbell bench press, barbell/dumbbell low incline
bench press, barbell/dumbbell low decline bench press, machine
chest press, cable crossovers, pec dec, dumbbell fly, Larsen
press, dips, smith machine bench, smith machine reverse grip
bench
Spinal erectors
Conventional deadlift, deficit deadlift, snatch grip deadlift,
Zercher deadlift, good mornings
Glutes
Hip thrust, walking lunges (long stride), Bulgarian split squat
(long stride), leg press (feet high on pad), 1-leg leg press, 1-leg
hip thrust, machine kickback, cable kickback, pull through
Quads
Walking lunges (short stride), Bulgarian split squat (short
stride), leg press (feet low on pad), high bar back squat, front
squats, hack squats, Smith machine hack squats, leg extensions
Hamstrings
Back extensions, good mornings, Romanian deadlifts, seated
hamstring curl, standing hamstring curl, lying hamstring curl,
dumbbell hamstring curl (hanging), dumbbell hamstring curl
(lying on bench), Nordic hamstring curl
Calves
Seated Calf Raises, Standing Smith Machine Calf Raises, Leg
Press Calf Raises
