50

CHEST EXERCISES
COMPOUND
EXERCISES

1. Barbell Bench Press

2. Incline Barbell Bench Press
3. Dumbbell Bench Press
4. Incline Dumbbell Bench Press
5. Weighted Dips for Chest
6. Decline Bench Press

BACK EXERCISES
7. Barbell Deadlift
8. Bent-Over Barbell Row
9. Weighted Pull-ups
10. Wide-Grip Pull-up
11. Standing T-Bar Row
12. Wide-Grip Pull Down
13. Close-Grip Pull Down
14. Seated Cable Row

SHOULDER EXERCISES
15. Barbell Overhead Press
16. Dumbbell Overhead Press
17. Arnold Shoulder Press
18. Bent-Over Reverse Fly
19. Lateral Raise
20. Front Dumbbell Raise
21. Handstand Push-ups
COMPOUND
EXERCISES 50
AB EXERCISES
22. Cable Crunch
23. Hanging Dumbbell Knee Raise
24. Landmine
25. Captain’s Chair Leg Raise
26. Ab-Wheel Rollout
27. Plank
28. Weighted Decline Sit-up
LEG EXERCISES 29. Bicycle
30. Flag
31. Barbell Squat
32. Standing Calf Raise
33. Calf Press
34. Romanian Deadlift
35. Leg Press
36. Hack Squat
37. Dumbbell Lunge

BICEP EXERCISES
38. Seated Hammer Curl
39. Standing Barbell Curl
40. Inverted Rows
41. Zottman Curl
42. Weighted Chin-ups
43. Incline-Bench Curl
44. Preacher EZ-Bar Curl
45. Standing Cable Curl
50
TRICEP EXERCISES
COMPOUND
EXERCISES

46. Close-Grip Bench Press

47. Skullcrusher
48. Weighted Dips
49. Cable Push-Down
50. Overhead Dumbbell Extension

BONUS:
ENJOY
50
ISOLATION
EXERCISES
50
CHEST EXERCISES
ISOLATION
EXERCISES

1. Dumbbell Flyes
2. Decline Dumbbell Flyes
3. Incline Dumbbell Flyes
4. Cable Crossovers
5. Bodyweight Flyes
6. Butterfly Machine
7. Cable Iron Cross
8. Flat Bench Cable Flyes
9. Incline Cable Flyes
10. Decline Cable Flyes
11. Single-Arm Cable Crossover
12. Low Cable Crossover
13. Single-Arm Dumbell Press
14. Cable Chest Press
15. Incline Cable Chest Press
16. Decline Cable Chest Press

SHOULDER EXERCISES
17. Barbell Shrug
18. Dumbbell Shrug
19. Reverse Flyes Machine
20. Reverse Flyes
21. Dumbbell Lateral Raise
22. Dumbbell Front Raise
23. One-Arm Front Cable Raise
24. One-Arm Lateral Cable Raise
25. Car Drivers
ISOLATION
EXERCISES
BACK EXERCISES
50
26. Cable Straight-Arm Pulldown
27. Seated Back Extension
28. Dumbbell Row

BICEP EXERCISES
29. Concentration Curls
30. Incline Dumbbell Curls
31. Hammer Curls
32. Incline Hammer Curls
33. Barbell Curl
34. EZ-Bar Curl
35. Preacher Curls
36. Machine Bicep Curls
37. Cable Curls
38. Overhead Cable Curls

TRICEP EXERCISES
39. Tricep Pushdown
40. Tricep Kickback
41. Dumbbell Skullcrushers
42. Barbell Skullcrushers
43. Cable Tricep Extension
44. Machine Triceps Extension
45. Machine Dips
50 ISOLATION
EXERCISES
LEG EXERCISES
46. Hamstring Curls
47. Lying Leg Curls
48. Leg Extensions
49. Calf Raises
50. One-Legged Cable Kickback