Workout Exercise Guide
Chest
Barbell Bench Press
Incline Dumbbell Bench Press
Pec Deck
Cable Crossover
Incline Barbell Bench Press
Dumbbell Bench Press
Dumbbell Fly
Incline Dumbbell Fly
Chest Press Machine
Barbell Declined Bench Press
Dumbbell Declined Bench Press
Push Ups
Back
Dumbbell Bent-Over Row (Single Arm)
Wide-Grip Pulldown
Seated Cable Row
Close-Grip Pulldown
Barbell Row
Behind-Neck Pulldown
Reverse-Grip Pulldown
Rope Pulldown
T-Bar Rows
Barbell Bent Over Rows Supinated Grip
Pull Up
Behind the Neck Pull Up
Pull Up with a Supinated Grip
Straight Arm Lat Pulldown
Dumbbell Bent Over Rows
Dumbbell Pullover
Barbell Pullover
Barbell Deadlift
Barbell Sumo Deadlift
Trap Bar Deadlift
Dumbbell Deadlift
Barbell Shrug
Dumbbell Shrugs
Shoulders
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Front Raise
High Cable Rear Delt Fly
Smith Machine Shoulder Press
Barbell Upright Row
Bent-Over Lateral Raise
Cable One-Arm Lateral Raise
Dumbbell Push Press
Barbell Push Press
Single-Arm Cable Front Raise
Barbell Front Raise
Seated Barbell Shoulder Press
Seated Behind the Neck Barbell Shoulder Press
Standing Barbell Shoulder Press
Standing Behind the Neck Barbell Shoulder Press
Alternate Dumbbell Front Raise Neutral Grip
One-Arm Low-Pulley Front Raise Neutral Grip
Two-Handed Dumbbell Front Raise
Biceps
Barbell Curl
Alternating Dumbbell Curl
Rope Cable Curl
EZ Barbell Curl
EZ Barbell Preacher Curl
Hammer Curl
Incline Dumbbell Curl
Dumbbell Concentration Curl
Single-Arm Low Pulley Cable Curl
Straight Bar Low Pulley Cable Curl
Standing High Pulley Cable Curl
Seated Barbell Wrist Curl
Seated Barbell Wrist Extension
Reverse Barbell Curl
Triceps
Lying Triceps Extension
Triceps Pressdown
Cable Rope Pushdown
Dumbbell Overhead Triceps Extension
Close Grip Bench Press
Kickback
Reverse Grip Cable Triceps Extension with Barbell
Single-Arm Cable Triceps Extension
Single-Arm Cable Triceps Extension with Supinated Grip
Lying Dumbbell Triceps Extension
Seated Barbell French Press
Bench Dips
Parallel Dip Bar
Abdominals
Crunch
Oblique Crunch
Crunch Machine
Rope Ab Pulldown
Plank
Hanging Leg Raise
Bent Knee Reverse Crunch
Long Arm Crunch
Plank Get Ups
Legs
Squat
Leg Press
Leg Extension
Lunge
Lying Leg Curl
Hack Squat
Seated Leg Curl
Single Leg Extension
Front Squat
Dumbbell Stiff-Leg Deadlift
Barbell Stiff-Leg Deadlift
Dumbbell Goblet Squat
Knee Tuck Jumps
Burpees
Bodyweight Squat
1.5 Rep Bodyweight Squats
Medicine Ball Squat
Barbell Bulgarian Split Squat
Bodyweight Bulgarian Split Squat
Mini-Band Air Squat
Jump Squat
Wall Sit
Medicine Ball Deadlift
Single Leg Bodyweight Deadlift
Kettlebell Sumo Deadlift
Good Morning
Bodyweight Glute Bridge
Single Leg Glute Bridge
Banded Glute Bridge
Duck Walk
Bird Dog
Groiners
Fire Hydrants
Smith Machine Hip Thrust
Barbell Hip Thrust
Band Seated Hip Abduction
Seated Hip Abduction Machine
Standing Cable Abduction
Bodyweight Frog Pump
Smith Machine Frog Pump
Banded Clams
Side Lying Leg Raise
Glute Ham Raise
Dumbbell Step Up
Lateral Mini-Band Walk
Standing Knee Raise
Kettlebell Swings
Standing Cable Kickback
Donkey Kicks
Side Lying Hip Raise
Squat Sit to Reach
Calves
Seated Calf Raise
Standing Calf Raise
Workout Programs
Muscle & Power - 12 Week Program
Glutes & Legs - 6 Week Program
Blog
Muscle Building Fundamentals
How Does Muscle Gain Work
How Does Strength Gain Work
How to Increase Your Testosterone Naturally
The Importance of Sleep and Rest
Nutrition & Supplements
Whey and Casein Proteins
Creatine Monohydrate
Amino Acids - EAAs and BCAAs
Fast-Releasing Sugars
7 Supplements to Support Immune System Health
Lifestyle
Exercise: Can It Help You Manage Stress?
5 Science-Backed Ways to Boost Your Immune System
How fitness and good nutrition have a profound impact on your health
Why is it so hard to lose weight?
Tools & Calculators
Workout Builder
Total Daily Energy Expenditure (TDEE) Calculator
Basal Metabolic Rate (BMR) Calculator
Body Mass Index (BMI) Calculator
Meal Plan Creator
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Workout Exercise Guide
Chest
Back
Shoulders
Biceps
Triceps
Abdominals
Legs
Calves
Workout Programs
Muscle & Power - 12 Week Program
Glutes & Legs - 6 Week Program
Blog
Muscle Building Fundamentals
Nutrition & Supplements
Lifestyle
Tools & Calculators
Workout Builder
Total Daily Energy Expenditure (TDEE) Calculator
Basal Metabolic Rate (BMR) Calculator
Body Mass Index (BMI) Calculator
Meal Plan Creator
Log In
Create Account
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Back Exercise Guides
Dumbbell Bent-Over Row (Single Arm)
Wide-Grip Pulldown
Seated Cable Row
Close-Grip Pulldown
Barbell Row
Behind-Neck Pulldown
Reverse-Grip Pulldown
Rope Pulldown
T-Bar Rows
Barbell Bent Over Rows Supinated Grip
Pull Up
Behind the Neck Pull Up
Pull Up with a Supinated Grip
Straight Arm Lat Pulldown
Dumbbell Bent Over Rows
Dumbbell Pullover
Barbell Pullover
Barbell Deadlift
Barbell Sumo Deadlift
Trap Bar Deadlift
Dumbbell Deadlift
Barbell Shrug
Dumbbell Shrugs
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