Chest

• Incline Barbell Bench Press
• Flat Barbell Bench Press
• Incline Dumbbell Press
• Flat Dumbbell Press
• Dip (Chest Version)

Back

• Barbell Deadlift
• Barbell Row
• One-Arm Dumbbell Row
• Pull-Up
• Front-Lat Pulldown (Wide-Grip)
• Front-Lat Pulldown (Close-Grip)
• T-Bar Row (Barbell)
• T-Bar Row (Machine)
• Seated Cable Row
• Chin-Up
• Barbell Shrug

Shoulders

• Seated Military Press
• Standing Military Press
• Seated Dumbbell Press
• Arnold Dumbbell Press
• Dumbbell Side Lateral Raise
• One-Arm Dumbbell Side Lateral Raise
• Dumbbell Rear Dealt Raise (Seated)
• Dumbbell Rear Dealt Raise (Bent-Over)
• Face Pull
• Barbell Rear Delt Row
• Dumbbell Front Raise

Legs

• Barbell Squat
• Hack Squat (plate-loaded sled, not barbell)
• Barbell Front Squat
• Leg Press
• Barbell Lunge (Walking)
• Barbell Lunge (In-Place)
• Dumbbell Lunge
• Romanian Deadlift
• Leg Curl (Seated)
• Leg Curl (Lying)
• Calf Raise (Donkey)
• Calf Raise (Standing)
• Calf Raise (Seated)
• Calf Press on the Leg Press

Arms

• Barbell Curl
• E-Z Bar Curl
• Alternating Dumbbell Curl
• Hammer Curl
• Chin-Up
• Close-Grip Bench Press
• Seated Triceps Press
• Dip (Triceps Version)
• Lying Triceps Press
• Triceps Pushdown

Core

• Cable Crunch
• Hanging Leg Raise
• Captain’s Chair Leg Raise
• Ab Roller
• Air Bicycles
• Flat Bench Lying Leg Raise
• Decline Crunch

General Form

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