Name Description
Biceps curl Dumbbells with rotation.
Biceps sitting curl Dumbbell sitting with arm in thigh, one arm at a time, 10-20 pause between
Biceps curl hammer Dumbbells with hammer-grip, alternating left and right without "pause"
Situps Cross Decline twisting sit-up
Situps Decline sit-up
Situps Leg drop Lie on back, feet up, and drop feet on each side alternating
Shrugs 5 + 5 rolling shrugs, 10 normal shrugs.
Bent-over row Dumbbell row with a bench
Leg curl Seated leg curl
Pulldown Medium-grip lat pull-down
Pullup Pull-up
Calf raise calf push on machine
Hip Adduction Hip contraction
Hip Abduction Hip extension
Face pull high rowing with rope to face
Pullup curl Pull-up with curl grip
Underarm curl rolling weights in palm
Pinch squeezing a springbased handle
Barbell bench press regular benchpress
Incline leg press One or two-foot legpress
Shoulder side raise sides not alt
Shoulder front front alternating
Push down machine assisted push down, with rope or bent handle
Leg extension machine assisted leg extension
Pec deck / Fly Machine fly
Twisting Back back extension with twist
Dip traditional dip
Reverse Chest incline reverse- or hammer-grip incline bench
Low Cable cross
Seated shoulder press dumbbell overhead press
Pull-down pull-down, or bench pull-down
Plank Plank static
Seated barbell twist seated with barbell on neck, or standing straight arms rotation
Push-up Regular push-up or angled
Barbell deadlift Deadlift
Seated cable row Sit facing the cable row machine and place your feet on the foot rests. Grasp the double-row bar and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms and shoulders should be stretching forward.
Barbell curl Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.
Wheel rollout Kneel on the floor holding both handles of the wheel using a pronated (overhand) grip. Place the wheel in front of your knees and lean over it so that it supports your upper body. Straighten your lower back. You must maintain a straight lower back when you roll out. Your lower back must not sag.
Dumbbell lying external shoulder rotation Lie on your side, either supporting your upper body on your elbow and forearm, resting your head in your hand, or even resting your head on a pillow. Grasp a dumbbell with your free hand, bend your elbow to a 90-degree angle, rest your elbow against your side, and lower your forearm across your belly.
Incline reverse-grip dumbbell bench press Focuses on the whole chest and triceps.
Arnold press Shoulder raise dumbbells from bench
Lying side hip raise Lie on your side on the floor or on a mat, supporting your upper body on your elbow and forearm. Your forearm should be positioned perpendicular to your body, your elbow should be directly underneath your shoulder, and your feet should be stacked on top of one another. Place your free hand on your hip.
Bicycle crunch Situps cross
Barbell squat Standard knebøy..
Dumbbell lunge Stand with feet together, holding a dumbbell in each hand, with your arms by your sides.
Cable down-up twist
Hanging Leg Hip Raise
Calf raise, standing Machine standing calf raise


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