Exercise Library

Triceps

Cable Lying Extension Pullover

Targets: Chest, Shoulders

triceps chest shoulders

Core

Dumbbell Side Bridge

Targets: Glutes, Shoulders

abdominals glutes shoulders

Biceps

Dumbbell Zottman Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Lever Assisted Chin-Up

Targets: Biceps, Shoulders

lats traps biceps +1

Quadriceps

Walking on Stepmill

Targets: Glutes, Core

quads hamstrings calves +2

Core

Twist Knee Raise Side Step Jack

Targets: Legs, Glutes, Shoulders

abdominals legs glutes +1

Obliques

Dumbbell Lying Oblique V-Up

Targets: Rectus abdominis, Hip flexors, Shoulders

obliques abdominals hip flexors +1

Wrist extensors

Barbell Reverse Wrist Curl

Targets: Brachioradialis

wrist extensors forearms

Chest

Cobra Push-Up

Targets: Shoulders, Core

chest shoulders abdominals

Rectus Abdominis

Decline Crunch

Targets: Obliques

abdominals obliques

Glutes

Hip Thrusts

Targets: Hamstrings, Core

glutes hamstrings abdominals

Core

Seated Windmill

Targets: Shoulders, Obliques, Lower Back

abdominals shoulders obliques +1

Deltoids

Kettlebell Half Kneeling Shoulder Press

Targets: Core, Triceps, Upper Back

shoulders abdominals triceps +1

Deltoids (shoulders)

Weighted Round Arm Raises

Targets: Upper Trapezius

shoulders upper traps

Deltoids

Dumbbell Arnold Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Shoulders

Handstand Hold on Wall

Targets: Core

shoulders abdominals

Deltoids

Kettlebell Seated Neutral Grip Shoulder Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Gluteus Maximus

Glute March

Targets: Core Muscles, Hip Flexors

gluteus maximus abdominals hip flexors

Triceps

Kettlebell Incline Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Biceps Brachii

Kettlebell Incline Biceps Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +2

Chest

Full Planche Push-Up

Targets: Shoulders, Arms, Core

chest shoulders arms +1

Trapezius

Barbell Decline Shrug

Targets: Rhomboids, Levator Scapulae

traps traps (mid-back) traps

Core (Abdominals)

Incline Leg Hip Raise

Targets: Glutes (Gluteus Maximus)

abdominals gluteus maximus

Quadriceps

Smith Split Squat

Targets:

quads glutes hamstrings

Quadriceps

Dumbbell Lunges

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Piriformis

Seated Piriformis Stretch

Targets: Glutes, Lower Back

glutes glutes lower back

Rectus Abdominis

V-Sit on Floor

Targets: Obliques, Lower Back

abdominals hip flexors obliques +1

Legs (Quadriceps)

Walking on Treadmill

Targets: Glutes, Core, Hip Flexors

quads hamstrings calves +3

Rectus Abdominis

Dumbbell Alternate V-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Medial Deltoid

Dumbbell Incline One Arm Lateral Raise

Targets: Upper Trapezius

lateral deltoid upper traps

Obliques

Sitting Side Bend

Targets: Abdominals, Erector Spinae

obliques abdominals lower back

Neck

Neck Side Stretch

Targets: Shoulders, Upper back

neck shoulders traps

Triceps Brachii

Barbell Close Grip Bench Press

Targets: Pectoralis Major, Anterior Deltoids

triceps chest anterior deltoid

Quadriceps

Walking Cardio

Targets: Core muscles

quads hamstrings calves +1

Biceps brachii

Elbow Flexion

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids (Shoulders)

Barbell Wide Grip Upright Row

Targets: Trapezius (Upper Back)

shoulders upper traps

Latissimus Dorsi

One Arm Twisting Seated Row with Band

Targets: Rhomboids, Trapezius, Core

lats traps (mid-back) traps +1

Pectoralis Major

Bent Arm Chest Stretch

Targets: Anterior Deltoids

chest anterior deltoid

Deltoids

Band Upright Row

Targets: Trapezius, Rhomboids

shoulders traps traps (mid-back)

Glutes

Dumbbell Deadlift

Targets: Lower Back, Core

glutes hamstrings lower back +1

Quadriceps

Dumbbell Side Lunge

Targets: Glutes, Adductors

quads hamstrings glutes +1

Biceps

Cable Lying Bicep Curl

Targets: Forearms

biceps forearms

Obliques

Side Plank Hip Adduction

Targets: Gluteus Medius, Hip Adductors

obliques gluteus medius inner thigh

Quadriceps

Narrow Squat from Deficit

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Gluteus Maximus

Dumbbell Rear Lunge

Targets:

gluteus maximus hamstrings quads

Arms

Battling Ropes

Targets: Legs, Back

arms shoulders abdominals +2

Chest (Pectoralis Major)

Kneeling Clock Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Triceps

Dumbbell Decline One Arm Hammer Press

Targets: Shoulders, Chest

triceps shoulders chest

Rectus Abdominis (lower abs)

Lever Abdominal Leg Raise

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Upper trapezius

Dumbbell Incline Shrug

Targets: Levator scapulae, Rhomboids

upper traps traps traps (mid-back)

Latissimus Dorsi (Lats)

Lever Lying T-Bar Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Triceps

Dumbbells Seated Triceps Extension

Targets: Shoulders

triceps shoulders

Legs

Brisk Walking

Targets: Core, Glutes

legs abdominals glutes

Pectorals

Corner Wall Chest Stretch

Targets: Shoulders, Upper Back

chest shoulders traps

Abdominals

Weighted Decline Twist Sit-Up

Targets: Obliques

abdominals obliques

Latissimus Dorsi

Lever Lateral Pulldown

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Upper Back (Rhomboids, Trapezius)

Kettlebell Incline Row

Targets: Biceps, Rear Deltoids

traps biceps posterior deltoid

Calf

Kneeling Ankle Stretch

Targets: Achilles tendon

calves calves

Posterior deltoids

Dumbbell Rear Lateral Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Latissimus Dorsi

Chin-Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Latissimus Dorsi (Lats)

Cable Bar Lateral Pulldown

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Shoulders

One-Handed Hang Stretch

Targets: Upper back, Arms

shoulders traps arms

Deltoids

Dumbbell Seated Bent Arm Lateral Raise

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Spine

Puppy Pose

Targets: Chest, Neck

spine shoulders chest +1

Chest

Push-Up Plus

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Trapezius

Neck Stretch: Extension and Inclination

Targets: Upper back muscles, Scalenes

traps neck traps +1

Hip Adductors

Side Plank Hip Adduction (Bent Knee)

Targets: Obliques, Transverse Abdominis, Quadratus Lumborum

inner thigh obliques abdominals +1

Rectus Abdominis

Sitting Scissors Lift Crunch

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Rectus Abdominis

Flutter Kicks

Targets: Hip Flexors

abdominals hip flexors

Core (Obliques)

Straight Leg Wipers

Targets: Hip Flexors, Lower Back Muscles

obliques abdominals hip flexors +1

Quadriceps

Plyo Sit Squat (Wall)

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +1

Upper Back

Hammer Grip Pull-Ups on Dip Cage

Targets: Forearms, Shoulders

traps biceps forearms +1

Latissimus Dorsi

Dumbbell Incline Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Gluteus Medius

Lever Seated Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Triceps

Band Skull Crusher

Targets: Shoulders, Core

triceps shoulders abdominals

Chest (Pectoralis Major)

Barbell Leg Twist Press

Targets: Core (Abdominals and Obliques), Shoulders

chest abdominals shoulders

Core (Rectus Abdominis, Obliques)

Kneeling Dynamic Plank

Targets: Shoulders, Chest, Legs (Quadriceps)

abdominals shoulders chest +1

Deltoids

Lever Military Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Hamstrings

Bodyweight Standing Romanian Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Rectus Abdominis

Overhead Crunches

Targets: Obliques

abdominals obliques

Gastrocnemius

Lever Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Rectus Abdominis

Hanging Leg Hip Raise

Targets: Hip Flexors

abdominals hip flexors

Glutes

Bench Hip Extensions

Targets: Hamstrings

glutes hamstrings

Thighs

Barbell Sumo Squats

Targets: Hamstrings, Calves, Core

thighs glutes hamstrings +2

Triceps brachii

Dumbbell Lying Triceps Extension

Targets: Anconeus, Deltoids

triceps forearms shoulders

Anterior Deltoid

Cable Front Raise

Targets: Lateral Deltoid, Trapezius

anterior deltoid lateral deltoid traps

Biceps Brachii

Smith Machine Bicep Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Lateral Deltoids

Dumbbell One-Arm Lateral Raise

Targets: Trapezius, Supraspinatus

lateral deltoid traps shoulders

Biceps Brachii

Dumbbell Seated Preacher Curls

Targets: Brachialis

biceps biceps

Glutes

Elliptical Lateral Walk

Targets: Quads, Hamstrings, Calves

glutes quads hamstrings +1

Gluteus Medius

Side Hip Abduction

Targets: Gluteus Minimus

gluteus medius gluteus medius

Shoulders

Battling Ropes Jumping Jacks

Targets: Legs, Core

shoulders legs abdominals

Upper back (rhomboids and trapezius)

Lever High Row

Targets: Rear deltoids

traps posterior deltoid

Deltoids (anterior)

Cable Y Raise

Targets:

anterior deltoid lateral deltoid posterior deltoid +1

Gluteus Medius

Cable Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Deltoids

Barbell Standing Wide Military Press

Targets: Trapezius, Triceps, Core Stability Muscles

shoulders traps triceps +1

Triceps Brachii

Cable Pushdown with Rope Attachment

Targets: Anconeus

triceps forearms

Rear Deltoids

Cable Crossover Reverse Fly

Targets: Rhomboids, Upper Back

posterior deltoid traps (mid-back) traps

Quadriceps

Lever Belt Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Biceps Brachii

Cable Curls with Multipurpose V-Bar

Targets: Forearm Flexors

biceps wrist flexors

Deltoids (Shoulders)

Dumbbell Seated Lateral Raise

Targets: Upper Trapezius

shoulders upper traps

Quadriceps

Smith Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Quadriceps

High Knee Skips

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Erector Spinae (Lower Back)

Hyperextensions

Targets: Gluteus Maximus, Hamstrings

lower back gluteus maximus hamstrings

Rotator cuff muscles

Dumbbell Side Lying Internal Rotation

Targets: Deltoids

shoulders shoulders

Pectoralis Major

Cable Low Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Legs

Kettlebell Hang Clean

Targets: Core, Shoulders, Back

legs abdominals shoulders +1

Biceps Brachii

EZ Barbell Standing Wide Grip Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Kettlebell Double Jerk

Targets: Legs, Back

shoulders abdominals legs +1

Core

Front Plank with Twist

Targets: Obliques, Shoulders, Back

abdominals obliques shoulders +1

Chest

Superman Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Calves

Sled Calf Press

Targets: Hamstrings, Quadriceps

calves hamstrings quads

Forearm flexors

Dumbbell Standing Reverse Curl

Targets: Biceps brachii

wrist flexors biceps

Triceps

Cable Triceps Pushdown

Targets: Shoulders, Forearms

triceps shoulders forearms

Quadriceps

Kettlebell Goblet Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Latissimus Dorsi

Lever Unilateral Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Gastrocnemius

Lever Rotary Calf Raises

Targets: Soleus

gastrocnemius soleus

Trapezius

Scapular Pull-Up

Targets: Shoulder stabilizers

traps traps (mid-back) shoulders

Hamstrings

Head to Knee Pose (Janu Sirsasana)

Targets: Lower back, Spinal muscles

hamstrings lower back lower back

Calves

One Leg Donkey Calf Raise

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Deltoids

Band Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps

Band Incline Alternate Hammer Curl

Targets: Forearms, Shoulders

biceps forearms shoulders

Triceps

Cable High Pulley Overhead Tricep Extension

Targets: Shoulders

triceps shoulders

Hip Abductors

X-Band Side Walk

Targets: Gluteus Medius, Gluteus Maximus

glutes gluteus medius gluteus maximus

Deltoids

Kettlebell Kneeling Shoulder Bottom Up Hold

Targets:

shoulders abdominals

Lower Abdominals

Leg Raises on Chair

Targets: Hip Flexors, Core Stabilizers

lower abdominals hip flexors abdominals

Shoulders

Barbell Snatch Balance

Targets: Legs, Core, Back

shoulders legs abdominals +1

Abdominals

Dumbbell Overhead Sit-Up with Legs on Bench

Targets: Shoulders, Hip Flexors

abdominals shoulders hip flexors

Deltoids

Single Arm Shoulder Press with Band

Targets: Core muscles

shoulders abdominals

Inner thighs

Side Lunges

Targets: Glutes, Hamstrings, Calves

inner thigh outer quadricep quads +3

Latissimus Dorsi

Close Grip Chin-Ups

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Wrist Flexors

Dumbbell Over Bench One Arm Neutral Wrist Curl

Targets: Forearm Flexors

wrist flexors wrist flexors

Quadriceps

Lever Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Quadriceps

Dumbbell Supported Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Core

Sitting Side Step Tuck on a Padded Stool

Targets: Hip Flexors, Quadriceps

abdominals obliques hip flexors +1

Quadriceps

Barbell Step-Up

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +2

Abdominals

Half Sit-Ups

Targets: Hip flexors

abdominals hip flexors

Core

Twist Hip Lift

Targets: Hip Flexors, Lower Back

abdominals hip flexors lower back

Latissimus dorsi

Cable Straight Back Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Pectoralis Major

Barbell Wide Bench Press

Targets: Anterior Deltoids, Triceps Brachii

chest anterior deltoid triceps

Quadriceps

Sled Hack Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Pectoralis Major

Chest Bench Press

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Shoulders (Deltoids)

Kettlebell Double Push Press

Targets: Triceps, Core, Legs

shoulders triceps abdominals +1

forearm flexors

Fingers Down Forearm Stretch

Targets: wrist extensors

wrist flexors wrist extensors

Quadriceps

One-Legged Sled Press

Targets:

quads hamstrings glutes

Triceps

Dumbbell Lying Alternate Arm Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Chest

Single Arm Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Triceps

Dumbbell One-Arm Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Rear Deltoids

Dumbbell Rear Lateral Raise with Head Support

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Anterior Deltoids

Dumbbell Incline Front Raise

Targets: Upper Chest, Core

anterior deltoid upper pectoralis abdominals

Biceps Brachii

Lever Alternate Biceps Curl

Targets: Brachialis

biceps biceps

Upper Back

Lever High Row (Plate-Loaded)

Targets: Lats, Rhomboids, Trapezius

traps lats traps (mid-back) +1

Quadriceps

Jack Jump

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Triceps

Lever Seated Dip

Targets: Shoulders, Chest

triceps shoulders chest

Shoulders

Boxing Right and Left Hook

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Chest muscles

Standing One-Arm Chest Stretch

Targets: Shoulders

chest shoulders

Deltoids

Smith Behind the Neck Press

Targets: Trapezius, Triceps

shoulders traps triceps

Chest (Pectorals)

Dumbbell Pullover

Targets: Lats (Latissimus Dorsi), Triceps

chest lats triceps

Hamstrings

Ring Hip Lift Single Leg Curl

Targets: Quadriceps, Core

hamstrings glutes quads +1

Biceps

Cable Seated Overhead Curl

Targets: Brachialis, Brachioradialis, Anterior Deltoids

biceps biceps forearms +1

Core

Kettlebell Figure 8

Targets:

abdominals shoulders arms +2

lower back

Superman Exercise

Targets: glutes, core

lower back glutes abdominals

Core

Cross Climbers on a Padded Stool

Targets: Shoulders, Cardiovascular system

abdominals legs shoulders +1

Core

Bird Dog Exercise

Targets: Lower Back, Glutes, Shoulders

abdominals lower back glutes +1

Latissimus Dorsi

Kneeling Lat Stretch

Targets: Erector Spinae, Shoulders

lats lower back shoulders

Shoulders

Kettlebell Angled Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Core (Obliques)

Diagonal In-Out on Chair

Targets: Hip Flexors, Quadriceps

obliques abdominals hip flexors +1

Shoulders

Kettlebell Alternating Press on Floor

Targets: Triceps, Chest

shoulders triceps chest

Quadriceps

Dumbbell Step-Up

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Hamstrings

Barbell Romanian Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Biceps

Dumbbell High Curl

Targets: Forearms, Shoulders

biceps forearms shoulders

Latissimus Dorsi

Cable Seated Supine Grip Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Arms

Bodybuilding Pose

Targets: Core muscles

arms chest back +2

Posterior Deltoids

Dumbbell Rear Fly

Targets: Rhomboids, Trapezius

posterior deltoid traps (mid-back) traps

Calves

Sitting Toe Pull Calf Stretch

Targets: Hamstrings

calves hamstrings

Latissimus Dorsi

Cable Lateral Pulldown with V-Bar

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +1

Rectus Abdominis

Plank Hand Switch

Targets: Shoulders, Arms, Glutes

abdominals obliques shoulders +3

Triceps Brachii

Cable Alternate Triceps Extension

Targets: Shoulders, Chest

triceps shoulders chest

Biceps

Lever Assisted Standing Chin-Ups

Targets: Latissimus Dorsi

biceps lats

Chest

Dumbbell Alternating Floor Press

Targets: Shoulders, Triceps

chest shoulders triceps

Scapular stabilizers

Scapula Push-Ups

Targets: Pectoral muscles

traps chest

Biceps Brachii

Band Concentration Curls

Targets: Brachialis

biceps biceps

Pectoralis Major (lower chest)

Cable Decline Fly

Targets: Anterior Deltoids, Triceps

mid and lower chest anterior deltoid triceps

Back

Sitting Bent Over Back Stretch

Targets: Hamstrings

back hamstrings

Back

Standing Reach Up Back Rotation Stretch

Targets: Shoulders, Spine

back shoulders spine

Biceps

Kettlebell Incline Inner Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Hamstrings

Barbell Stiff-Legged Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Upper Trapezius

Cable Shrug

Targets: Levator Scapulae

upper traps traps

Pectoralis Major

Cable Standing Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Deltoids

Dumbbell Side-Lying One-Hand Raise

Targets: Core

shoulders abdominals

Rear Deltoids

Cable Seated Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Latissimus Dorsi

Barbell One-Arm Bent-Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Hamstrings

Smith Machine Single Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Latissimus Dorsi

Lying Side Lat Stretch with Exercise Ball

Targets: Obliques, Shoulders

lats obliques shoulders

Brachioradialis

Barbell Reverse Preacher Curl

Targets: Wrist extensors

forearms wrist extensors

Hamstrings

Lever Seated Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Upper Back

Jumping Pull-Up

Targets: Biceps, Shoulders

traps biceps shoulders

Triceps

Dumbbell Close Grip Press

Targets: Pectorals, Shoulders

triceps chest shoulders

Core (abdominals)

Wide Front Elbow Plank

Targets: Shoulders, Triceps, Back

abdominals shoulders triceps +1

Latissimus Dorsi

Lever Lateral Wide Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Forearms

Plate Pinch

Targets: Grip muscles

forearms forearms

Pectoralis Major

Dumbbell Lying Hammer Press

Targets: Triceps, Deltoids

chest triceps shoulders

Calves

Jump Rope

Targets: Shoulders, Core, Thighs

calves shoulders abdominals +1

Triceps

Diamond Push-up Against Wall

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Spinal extensors

Spine Stretch

Targets: Hamstrings, Lower back muscles

lower back hamstrings lower back

Quadriceps

Smith Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Rectus abdominis

Weighted Decline Crunch

Targets: Obliques

abdominals obliques

Biceps

Dumbbell Incline Hammer Curls

Targets: Forearms, Shoulders

biceps forearms shoulders

Rhomboids

Cable Single Arm High Scapular Row

Targets: Biceps, Deltoids

traps (mid-back) traps biceps +1

Hamstrings

Barbell Clean Pull

Targets: Glutes, Trapezius, Lower Back

hamstrings glutes traps +1

Glutes

Bent Leg Kickback

Targets: Hamstrings, Core

glutes hamstrings abdominals

Shoulders

Max Speed Uppercut

Targets: Legs, Core

shoulders legs abdominals

Quadriceps

Barbell Full Squat

Targets: Calves, Lower Back, Core

quads hamstrings glutes +3

Biceps

Band Incline Biceps Curls

Targets: Forearms

biceps forearms

Quadriceps

Running

Targets: Glutes, Hip Flexors, Core

quads hamstrings calves +3

Biceps Brachii

Barbell Standing Close Grip Curl

Targets: Brachialis

biceps biceps

Shoulders (deltoids)

Band Y Raise

Targets: Upper back (trapezius), Upper back (rhomboids)

shoulders upper traps traps (mid-back)

Chest

Push-ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Glutes

Kettlebell One-Legged Deadlift

Targets: Hamstrings, Core, Lower Back

glutes hamstrings abdominals +1

Biceps Brachii

Dumbbell Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Quadriceps

Split Jump to Box

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Biceps (Biceps Brachii)

Kettlebell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids

Dumbbell Seated Alternate Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Core muscles (abdominals and obliques)

Bottoms Up

Targets: Shoulders

abdominals shoulders

Flexor muscles of the forearm

Barbell Wrist Curl

Targets: Muscles of the wrist, Muscles of the hand

wrist flexors forearms hands

Rectus Abdominis

Sitting Air Bike

Targets: Obliques

abdominals obliques

Quadriceps

Hands Up Knee Up

Targets: Hamstrings, Calves, Core

quads hamstrings calves +1

Biceps

Cable One-Arm Curl

Targets: Forearms

biceps forearms

Deltoids (Shoulders)

Dumbbell Standing Alternate Raises

Targets: Trapezius (Upper Back), Supraspinatus (Shoulder Stabilizer)

shoulders upper traps shoulders

Triceps brachii

EZ Barbell Seated Triceps Extension

Targets: Anconeus

triceps forearms

Gluteus Maximus

Smith Hip Raise

Targets: Hamstrings, Lower Back

gluteus maximus hamstrings lower back

Biceps Brachii

Barbell Seated Close-Grip Concentration Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Obliques

Weighted Side Bend on Stability Ball

Targets: Rectus abdominis, Quadratus lumborum

obliques abdominals lower back

Quadriceps

Barbell High Bar Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

latissimus dorsi

Archer Pull-Ups

Targets: biceps, rhomboids, trapezius

lats biceps traps (mid-back) +1

Core Muscles

Reverse Plank

Targets: Glutes, Shoulders, Back Muscles

abdominals glutes shoulders +1

Rotator cuff muscles (external rotators)

Dumbbell Upright Shoulder External Rotation

Targets: Deltoids (shoulder muscles)

shoulders shoulders

Pectoralis Major (Upper Chest)

Dumbbell Palms-In Incline Bench Press

Targets: Deltoids (Shoulders), Triceps Brachii (Back of Arms)

upper pectoralis shoulders triceps

Hamstrings

Barbell Seated Good Mornings

Targets: Glutes, Erector Spinae

hamstrings glutes lower back

Pectoralis Major

Wide Grip Chest Dips

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Gastrocnemius

Standing Calf Raise on a Staircase

Targets: Soleus

gastrocnemius soleus

Quadriceps

Barbell Rear Lunge

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Calves

Smith One Leg Floor Calf Raise

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Core

Around the World Superman Hold

Targets: Lower back, Shoulders, Glutes

abdominals lower back shoulders +1

Chest

Single Arm Push-up (on Knees)

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Rectus Abdominis

Band Jackknife Sit-Up

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Gastrocnemius

Calf Raise from Deficit with Chair Support

Targets: Soleus

gastrocnemius soleus

Deltoids (Shoulders)

Dumbbell Standing Alternate Overhead Press

Targets: Triceps, Core Muscles

shoulders triceps abdominals

Hips

Dumbbell Full Swing

Targets: Glutes, Shoulders, Core

hips glutes shoulders +1

Trapezius

Cable High Row

Targets: Latissimus Dorsi, Rear Deltoids

traps traps (mid-back) lats +1

Biceps Brachii

Dumbbell Preacher Curl on Exercise Ball

Targets: Brachialis, Core Muscles

biceps biceps abdominals

Shoulders

Kettlebell Two Arm Clean

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Quadriceps

One Leg Squat

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Pectorals

Above Head Chest Stretch

Targets: Deltoids, Trapezius, Rhomboids

chest shoulders traps +1

Quadriceps

Forward Hop on a Padded Stool

Targets: Hamstrings, Calves, Glutes

quads hamstrings calves +1

Ankle flexors

Dynamic Weight-Bearing Ankle Dorsi Flexion

Targets: Calves, Stabilizing muscles around the ankle

calves calves calves

Quadriceps

Band Thrusters

Targets: Shoulders, Glutes, Core

quads hamstrings shoulders +2

Deltoid muscles (shoulders)

Barbell Seated Military Press

Targets: Triceps, Upper pectoral muscles, Upper back muscles

shoulders triceps upper pectoralis +1

Hamstrings

Trap Bar Deadlift

Targets: Glutes, Quads, Lower Back

hamstrings glutes quads +1

Quadriceps

Knee Tuck Jump

Targets: Calves, Core

quads hamstrings glutes +2

Chest

Dynamic Chest Stretch

Targets: Shoulders

chest shoulders

Quadriceps

Dumbbell Jumping Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Deltoids

Dumbbell Seated Shoulder Press (Parallel Grip)

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Chest (Pectorals)

Kneeling Push-Ups

Targets: Triceps, Shoulders, Core

chest triceps shoulders +1

Lower Abdominals

Decline Bent Leg Reverse Crunch

Targets: Hip Flexors

lower abdominals hip flexors

Knee Flexors

Seated Knee Flexor and Hip Adductor Stretch

Targets: Hip Adductors

hamstrings inner thigh

Chest (Pectoralis Major)

Dumbbell Incline Twisted Fly

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Deltoids

Lever Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Triceps brachii

Cable Reverse Grip Pushdown

Targets: Forearms, Deltoids

triceps forearms shoulders

Forearm muscles

Dumbbell Behind the Back Finger Curl

Targets: Wrist extensors

forearms wrist extensors

Glutes

Band Pull Through

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Triceps

Cable Rear Drive for Upper Arms

Targets: Shoulders (Deltoids)

triceps shoulders

Quadriceps

Single Leg Low Box Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Deltoids

Kettlebell Seated Shoulder Press

Targets: Triceps, Supraspinatus, Serratus Anterior

shoulders triceps shoulders +1

Rear Deltoids

Rear Deltoid Stretch

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Quadriceps

Smith Front Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Pectoralis Major (lower portion)

Dumbbell Decline Bench Press

Targets: Triceps Brachii, Deltoids (anterior)

mid and lower chest triceps anterior deltoid

Biceps Brachii (with emphasis on the brachialis)

Dumbbell One-Arm Hammer Preacher Curl

Targets: Brachioradialis

biceps forearms

Deltoids

Dumbbell Incline Shoulder Raises

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Hamstrings

Lever Lying Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

lower abdomen

Reverse Crunches

Targets: core muscles, hip flexors, obliques

lower abdominals abdominals hip flexors +1

Quadriceps

Dumbbell Front Rack Lunges

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Shoulder Flexors

Seated Shoulder Flexor Depressor Retractor Stretch

Targets: Chest Muscles, Upper Back Muscles

shoulders chest traps

Deltoids

Smith Standing Shoulder Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

calf

One Leg Floor Calf Raise

Targets: soleus, gastrocnemius

calves soleus gastrocnemius

Back (Latissimus Dorsi)

Ring Self-Assisted Pull-Ups

Targets: Shoulders, Core

lats biceps shoulders +1

Quadriceps

Landmine Squat and Press

Targets: Core, Glutes, Triceps

quads hamstrings shoulders +3

Rear Deltoids

Cable Standing Rear Delt Row

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Upper Pectorals

Lever Incline Chest Press

Targets: Front Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Glutes

Resistance Band Lateral Walk

Targets: Hip abductors

glutes glutes

Obliques

Lateral Flexion of the Spine

Targets: Erector Spinae

obliques lower back

Sternocleidomastoid

Rotating Neck Stretch

Targets: Trapezius

neck traps

Wrist extensors

Wrist Extension

Targets: Forearm muscles

wrist extensors forearms

Cardiovascular System

Walk Wave Machine Cardio

Targets: Legs, Glutes, Core

cardiovascular legs glutes +1

Hamstrings

Self-Assisted Inverse Leg Curl

Targets: Glutes, Core

hamstrings glutes abdominals

Abdominals

Barbell Rollout

Targets: Shoulders, Lats, Hips

abdominals shoulders lats +1

Biceps Brachii

EZ Barbell Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Rectus Abdominis

Cable Kneeling Crunch

Targets: Obliques, Transverse Abdominis

abdominals obliques abdominals

Shoulders

Push Press

Targets: Arms, Core, Triceps

shoulders arms abdominals +1

Biceps Brachii

Cable One-Arm Biceps Curl

Targets: Brachialis, Forearm Flexors

biceps biceps wrist flexors

Chest (Pectoralis Major)

Dumbbell Pullover on Exercise Ball

Targets: Back (Latissimus Dorsi, Trapezius), Core (Abdominals)

chest traps abdominals

Quadriceps

Barbell Hack Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Abdominals

Pull-Ins on Stability Ball

Targets: Hip Flexors, Quadriceps, Shoulders

abdominals hip flexors quads +1

Latissimus Dorsi

Cable Standing Lat Pushdown with Rope

Targets: Biceps, Trapezius

lats biceps traps

Trapezius

Barbell Overhead Shrug

Targets: Deltoids

traps shoulders

Rectus Abdominis

Crunch on Stability Ball

Targets: Obliques, Erector Spinae

abdominals obliques lower back

Pectoralis Major (Chest)

Side Kneeling Push-up

Targets: Triceps (Back of arms)

chest shoulders triceps

Chest (Pectoralis Major)

Resistance Band Assisted Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Shoulders

Kettlebell Around Head Rotation

Targets: Core, Back, Arms

shoulders abdominals back +1

Triceps

Elbow Extension and Supination - Pronation Forearm

Targets: Forearm muscles (supinator and pronator)

triceps forearms

Glutes

Lying Leg Hip Raise

Targets: Hamstrings, Core

glutes hamstrings abdominals

Trapezius

Dumbbell Decline Shrug

Targets: Levator Scapulae

traps traps

Triceps

Side Push-ups

Targets: Shoulders, Core, Chest

triceps shoulders abdominals +1

Biceps Brachii

Dumbbell Standing Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Kettlebell Seesaw Press

Targets: Core, Triceps

shoulders abdominals triceps

Pectorals (Chest)

Chest Tap Push-Up

Targets: Deltoids (Shoulders), Triceps

chest shoulders triceps

Quadriceps

Sumo Squats

Targets: Hamstrings, Inner Thighs, Hip Flexors

quads glutes hamstrings +2

Pectorals

Lever Crossovers

Targets: Deltoids, Triceps

chest shoulders triceps

Obliques

Cable Standing One-Arm Serratus Crunch

Targets: Serratus Anterior

obliques chest

Chest (Pectoralis major)

Band Bench Press

Targets: Triceps (Triceps brachii), Shoulders (Deltoids)

chest triceps shoulders

Latissimus dorsi

Cable Pulldown

Targets: Trapezius, Rhomboids, Rotator cuff

lats traps traps (mid-back) +1

Quadriceps

Barbell Low Bar Squats

Targets: Glutes, Hamstrings, Lower Back

quads glutes hamstrings +1

Core

Inchworm Exercise

Targets: Hamstrings, Shoulders, Calves

abdominals hamstrings shoulders +1

Upper Chest (Pectoralis Major)

Barbell Incline Bench Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Shoulders

Standing Top Clap Back Clap Stretch

Targets:

shoulders chest traps

Quadriceps

Sled Leg Press at 45 Degrees

Targets:

quads hamstrings glutes

Pectoralis Major

Barbell Flat Bench Press

Targets: Triceps Brachii, Anterior Deltoids

chest triceps anterior deltoid

Gastrocnemius

Barbell Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Pectoralis Major (Lower)

Smith Decline Bench Press

Targets: Deltoids (Anterior), Triceps Brachii

mid and lower chest anterior deltoid triceps

Glutes

Smith Bent Knee Good Morning

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

Sled Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Quadriceps

Barbell Quarter Squats

Targets: Hamstrings

quads hamstrings

Forearm extensor muscles

Barbell Standing Back Wrist Curl

Targets: Wrist muscles, Grip muscles

wrist extensors forearms forearms

Middle Deltoids

Cable One Arm Lateral Raise

Targets: Trapezius, Supraspinatus

lateral deltoid traps shoulders

Pectoralis major

Smith Bench Press

Targets:

chest chest shoulders +1

Pectorals

Cable Incline Fly on Stability Ball

Targets: Triceps, Deltoids

chest triceps shoulders

Lower Pectorals

Barbell Decline Pullover

Targets: Latissimus Dorsi, Triceps Brachii, Core Muscles

mid and lower chest lats triceps +1

Glutes

Pelvic Tilt into Bridge

Targets: Core (abdominals), Hamstrings

glutes abdominals hamstrings

Calves

Lever Seated Calf Raise

Targets: Achilles Tendon

calves calves

Rotator cuff muscles

Cable Standing Shoulder External Rotation

Targets: Deltoids, Infraspinatus

shoulders shoulders shoulders

Rhomboids

Sitting Scapular Adduction

Targets: Trapezius, Rear Deltoids

traps (mid-back) traps posterior deltoid

Quadriceps

Side Step Swipes

Targets: Calves, Core

quads hamstrings glutes +2

Quadriceps

Sissy Squat

Targets: Calves, Glutes

quads calves glutes

Biceps Brachii

Cable One Arm Preacher Curl

Targets: Brachialis

biceps biceps

Latissimus Dorsi

Cable Palm Rotational Row

Targets: Rhomboids, Biceps Brachii, Core muscles

lats traps (mid-back) biceps +1

Abdominals

L-Sit on Floor

Targets: Hip Flexors, Shoulders, Quadriceps

abdominals hip flexors shoulders +1

Biceps

Inverted Chin Curl with Bent Knee between Chairs

Targets: Triceps, Shoulders, Core

biceps triceps shoulders +1

Quadriceps

Quick Feet Run

Targets: Calves, Hamstrings, Glutes

quads calves hamstrings +1

Deltoids

Cable Twisting Overhead Press

Targets: Core, Upper Back

shoulders triceps abdominals +1

Chest (Pectoralis Major)

Plyometric Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Quadriceps

Dumbbell Thruster

Targets: Shoulders, Glutes, Hamstrings

quads shoulders glutes +2

Shoulders

Kettlebell Double Alternating Hang Clean

Targets: Back, Legs

shoulders back legs

Rectus abdominis

Lever Total Abdominal Crunch

Targets: Obliques

abdominals obliques

Core

Straight Arm Double Knee Drive

Targets: Hip flexors, Quadriceps

abdominals hip flexors quads

Obliques

Barbell Standing Twist

Targets: Abdominals, Lower Back

obliques abdominals lower back

Biceps

Cable Hammer Curls

Targets: Forearms, Brachialis

biceps forearms biceps

Hip Adductors

Standing Bent Knee Hip Adductor Stretch

Targets: Hip Flexors, Quadriceps

inner thigh hip flexors quads

Obliques

Sitting Side Reach Stretch

Targets: Latissimus dorsi

obliques lats

Hamstrings

Sliding Leg Curl on Floor with Towel

Targets: Glutes

hamstrings glutes

Rear Deltoids

Cable Standing Cross-over High Reverse Fly

Targets: Rhomboids, Trapezius

posterior deltoid traps (mid-back) traps

Glutes

Dumbbell Glute Bridge

Targets: Hamstrings, Lower Back

glutes hamstrings lower back

Triceps

Dumbbell Lying Extensions

Targets: Shoulders

triceps shoulders

Triceps

Dumbbell Lying One-Arm Supinated Triceps Extension

Targets: Core

triceps abdominals

Hamstrings

Dumbbell Romanian Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Rectus Abdominis

Floor Crunches

Targets: Obliques

abdominals obliques

Biceps Brachii

Cable Biceps Curl (SZ Bar)

Targets: Brachialis, Forearms

biceps biceps forearms

Triceps

Cable Standing Close Press

Targets: Shoulders (Deltoids)

triceps shoulders

Latissimus Dorsi

Inverted Row Between Chairs

Targets: Biceps Brachii, Trapezius

lats traps (mid-back) biceps +1

Anterior Deltoids

Barbell Front Raise

Targets: Lateral Deltoids, Upper Chest

anterior deltoid lateral deltoid upper pectoralis

Quadriceps

Lever Seated Leg Extension

Targets: Hamstrings

quads hamstrings

Triceps brachii

Dumbbell Decline Triceps Extension

Targets: Anconeus

triceps forearms

Quadriceps

Wall Sit

Targets: Glutes, Core

quads glutes abdominals

Back (Latissimus Dorsi)

Assisted Chin-Ups

Targets: Biceps, Shoulders (Deltoids), Forearms

lats biceps shoulders +2

Rear Deltoids

Barbell Rear Delt Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Core (abdominals and obliques)

Front Elbow Plank

Targets: Shoulders, Back

abdominals shoulders back

Biceps brachii

Dumbbell Seated Reverse Grip Concentration Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +1

Pectoralis Major

Cable Single Arm Crossover

Targets: Deltoids, Core

chest shoulders abdominals

Pectoralis Major (Chest)

Incline Push-Ups

Targets: Deltoids (Shoulders), Triceps

chest shoulders triceps

Quadriceps

Assisted Single Leg Press

Targets: Hamstrings, Gluteus Maximus

quads hamstrings gluteus maximus

Quadriceps

Knee Stretch Circles

Targets: Calves

quads calves

Quadriceps

Kettlebell Pistol Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Dumbbell Banded Wall Sit

Targets: Glutes, Core

quads glutes abdominals

Hip Abductors

Bent Leg Side Kick

Targets: Gluteus Medius, Core Muscles

glutes gluteus medius abdominals

Core

Kettlebell Half Turkish Get-Up

Targets: Shoulders, Triceps, Legs

abdominals shoulders triceps +1

Back

Cable Squat Row with Rope Attachment

Targets: Core, Glutes

back thighs abdominals +1

Rectus Abdominis (Abs)

Standing Band Crunch

Targets: Obliques

abdominals obliques

Triceps

Body Up for Upper Arms

Targets:

triceps shoulders

Triceps

Smith Close Grip Bench Press

Targets: Chest

triceps chest

Hamstrings

Barbell One Arm Side Deadlift

Targets: Glutes, Lower back, Core

hamstrings glutes lower back +1

Shoulders

Standing Reverse Shoulder Stretch

Targets: Upper back, Chest

shoulders traps chest

Spinal muscles

Standing Back Rotation Stretch

Targets: Shoulders, Obliques

lower back abdominals shoulders +1

Shoulders

Incline Shoulder Taps

Targets: Core, Triceps

shoulders abdominals triceps

Biceps

Dumbbell Incline Biceps Curl

Targets: Forearms

biceps forearms

Lateral hip muscles

Roll Side Lateral Stretch

Targets:

glutes lower back

Core

Zercher Carry

Targets: Shoulders, Grip Muscles, Upper Back

abdominals quads hamstrings +3

Abdominals

Captain's Chair Straight Leg Raise

Targets: Hip Flexors

abdominals hip flexors

Spinal muscles

Cow Stretch

Targets: Abdominals, Neck

lower back abdominals neck

Pectoralis Major

Cable Neutral Grip Chest Press

Targets: Deltoids, Triceps

chest shoulders triceps

Triceps

Dumbbell Lying One Arm Pronated Triceps Extension

Targets: Core muscles, Shoulder muscles

triceps abdominals shoulders

Triceps

Dumbbell Standing One Arm Extension

Targets: Shoulders

triceps shoulders

Rear deltoids

Cable Rear Delt Row

Targets: Biceps, Core stabilizers

posterior deltoid traps traps (mid-back) +2

Hamstrings

Inverse Leg Curl on Pull-Up Cable Machine

Targets: Glutes

hamstrings glutes

Abdominals

Suspended Abdominal Fallout

Targets: Obliques, Shoulders, Back

abdominals obliques shoulders +1

Triceps

Cable Standing One Arm Tricep Pushdown

Targets: Shoulders, Core

triceps shoulders abdominals

Spinal muscles

Supine Spinal Twist Yoga Pose

Targets: Hip muscles, Gluteal muscles, Shoulder muscles

lower back abdominals glutes +2

Core muscles

Finger Raises Plank

Targets: Forearm muscles, Shoulders, Chest

abdominals forearms shoulders +2

Abdominals

Bosu Ball Crunches

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Bodyweight Side Squats with Towel

Targets: Hip Flexors, Core

quads hamstrings glutes +2

Quadriceps

Double Lean Back Quadriceps Stretch

Targets: Hip Flexors

quads hip flexors

Biceps Brachii

EZ Bar Seated Close Grip Concentration Curl

Targets: Brachialis

biceps biceps

Forearms

Cable Reverse Preacher Curl

Targets: Biceps

forearms biceps

Biceps

Cable Overhead Curls

Targets: Deltoids

biceps shoulders

Shoulders

Swimming Crawl Style

Targets: Core Muscles, Legs

shoulders arms back +2

Hip Abductors

Lying Alternate Butterfly

Targets: Inner Thigh Muscles

glutes inner thigh

Adductor muscles (inner thighs)

Cable Hip Adduction

Targets: Glutes (for stabilization)

inner thigh glutes

Pectoralis Major

Cable Standing Crossovers

Targets: Deltoids, Triceps

chest shoulders triceps

hip flexors

Standing Hip Flexor Stretch

Targets: quadriceps, iliopsoas

hip flexors quads hip flexors

Latissimus Dorsi

Lever Reverse T-Bar Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Quadriceps

Kettlebell Single Leg Split Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Rectus Abdominis

Weighted Plate Lying Crunch

Targets: Obliques

abdominals obliques

Calves

Crouching Heel Back Calf Stretch

Targets: Ankle Flexors

calves calves

Adductor Muscles (inner thighs)

Lever Seated Hip Adduction

Targets: Gluteus Medius

inner thigh gluteus medius

Rectus Abdominis

Elbow to Knee Exercises

Targets: Hip Flexors, Lower Back

abdominals obliques hip flexors +1

Deltoids

Dumbbell One Arm Shoulder Press

Targets: Triceps

shoulders triceps

Quadriceps

Sled Lying Squat

Targets: Core Muscles

quads hamstrings glutes +1

Brachioradialis

EZ Barbell Reverse Grip Curls

Targets: Biceps Brachii

forearms biceps

Upper Trapezius

Band Shrugs

Targets: Levator Scapulae, Rhomboids

upper traps traps traps (mid-back)

Pectoralis Major

Cable Middle Fly

Targets: Deltoids

chest shoulders

Pectoral muscles

Barbell Guillotine Bench Press

Targets: Triceps, Deltoids, Stabilizing muscles of the core

chest triceps shoulders +1

Latissimus Dorsi

Lever T-Bar Row (Plate Loaded)

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +1

Hip Adductors

Pendulum Arms Side Leg Raise

Targets: Core, Glutes, Hip Flexors

inner thigh glutes abdominals +2

Shoulders

Barbell Power Jerk

Targets: Legs, Core

shoulders legs abdominals

Erector Spinae (lower back)

Superman Hold

Targets: Shoulders, Core

lower back glutes shoulders +1

Pectoralis Major

Kettlebell Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Abdominals

Pulse Ups

Targets: Hip Flexors

abdominals hip flexors

Rectus Abdominis

Weighted Russian Twist (Legs Up)

Targets: Hip Flexors

abdominals obliques hip flexors

Triceps brachii

Dumbbell Standing Triceps Extension

Targets: Shoulders (deltoids)

triceps shoulders

Quadriceps (Thighs)

Bodyweight Supported Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Abdominals

Pelvic Tilt

Targets:

abdominals glutes

Legs

Barbell Hang Clean

Targets: Back, Core

legs shoulders back +1

Deltoids (Shoulders)

Dumbbell Alternate Side Press

Targets: Triceps, Core

shoulders triceps abdominals

Latissimus Dorsi

Cable Decline Seated Wide Grip Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Biceps

Cable Drag Curl

Targets: Forearms

biceps forearms

Deltoids

Smith Machine Upright Row

Targets: Trapezius, Biceps

shoulders traps biceps

Neck flexors

Weighted Lying Neck Flexion with Head Harness

Targets: Upper trapezius, Sternocleidomastoid

neck upper traps neck

Hamstrings

Arms Apart Circular Toe Touch

Targets: Lower back, Calves

hamstrings abdominals lower back +1

Gluteus Medius

Side Hip Raise on Parallel Bars

Targets: Obliques

gluteus medius obliques

Gluteus maximus

Knee Hug Glute Stretch

Targets: Lower back

gluteus maximus lower back

Quadriceps

Lever One Leg Extension

Targets: Hip flexors

quads hip flexors

Triceps

Weighted Tricep Dips

Targets: Shoulders, Chest

triceps shoulders chest

Hamstrings

Hamstring Stretch

Targets: Glutes, Lower back

hamstrings glutes lower back

Adductor Muscles (Inner Thighs)

Seated Alternate Wide Side Adduction

Targets: Hip Flexors, Quadriceps

inner thigh hip flexors quads

Erector spinae (lower back)

Lever Back Extension

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Shoulders (Deltoids)

Dumbbell Standing Palms In Press

Targets: Core (Abs and stabilizing muscles)

shoulders abdominals

Quadriceps

Lever Leg Extension

Targets: Hamstrings, Glutes

quads hamstrings glutes

Latissimus dorsi

Lever Bent Over Neutral Grip Row with Chest Support

Targets: Rhomboids, Trapezius, Biceps brachii

lats traps (mid-back) traps +1

Forearm flexors

Cable Reverse Wrist Curl

Targets: Wrist extensors

wrist flexors wrist extensors

Deltoids

Cable Standing Single Delt Row

Targets: Upper back muscles, Rotator cuff muscles

shoulders traps shoulders

Posterior Deltoids

Dumbbell Bent Over Reverse Raise

Targets: Upper Back Muscles, Rhomboids

posterior deltoid traps traps (mid-back)

Triceps Brachii

Lever Triceps Extension

Targets: Anconeus

triceps forearms

Wrist extensors

Dumbbell Reverse Wrist Curl

Targets: Forearm muscles

wrist extensors forearms

Abdominals

Russian Twist

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Latissimus Dorsi

Fixed Bar Back Stretch

Targets: Trapezius

lats traps

Rear Deltoids

Dumbbell Lying Floor Rear Delt Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Biceps

Dumbbell Reverse Grip Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Rectus Abdominis

Sit-Ups

Targets: Transverse Abdominis, Hip Flexors

abdominals abdominals hip flexors

Upper Pectorals (Chest)

Dumbbell Incline One Arm Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Quadriceps

Smith Squat to Bench

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Rear Deltoids

Lever Seated Reverse Fly

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Hamstrings

Barbell Deadlift

Targets: Glutes, Lower Back, Trapezius

hamstrings glutes lower back +2

Core

Rotating Stomach Stretch

Targets: Obliques, Lower Back

abdominals obliques lower back

Forearms

Lever Gripper Hands

Targets: Hands, Wrists

forearms hands forearms

Quadriceps

Floating Run on Chair

Targets: Calves, Core

quads hamstrings glutes +2

Upper Back

Barbell Incline Row

Targets: Biceps

traps biceps

Hamstrings

One-Legged Diagonal Kick with Exercise Ball

Targets: Glutes, Core

hamstrings glutes abdominals

Biceps Brachii

Dumbbell One Arm Zottman Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Biceps Brachii

Concentration Curl

Targets: Brachialis

biceps biceps

Abdominals

Weighted Overhead Crunch on Stability Ball

Targets: Obliques, Lower back

abdominals obliques lower back

Obliques

Cable Side Bend

Targets: Rectus abdominis

obliques abdominals

Rear Deltoids

Barbell Rear Delt Row

Targets: Upper Back

posterior deltoid traps

Biceps

Dumbbell Seated Curl

Targets: Forearms

biceps forearms

Core

Kettlebell Turkish Get-Up (Squat Style)

Targets: Shoulders, Legs, Hips

abdominals shoulders legs +1

Triceps

Triceps Dips

Targets: Shoulders, Chest, Core

triceps shoulders chest +1

Quadriceps

Potty Squat

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Forearm extensors

Dumbbell Over Bench Reverse Wrist Curl

Targets: Wrist muscles

wrist extensors forearms

Biceps

Cable Squatting Curl

Targets: Quadriceps, Hamstrings, Shoulders

biceps quads hamstrings +1

Glutes

Hip Extensions

Targets: Hamstrings, Lower back, Core

glutes hamstrings lower back +1

Rear Deltoids

Dumbbell Reverse Fly

Targets: Rhomboids, Trapezius, Upper Back Muscles

posterior deltoid traps (mid-back) traps +1

Quadriceps

Pistol Squat to Box

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Latissimus Dorsi

Front Lever

Targets: Core, Shoulders, Trapezius

lats abdominals shoulders +1

Gluteus Medius

Resistance Band Seated Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Quadriceps

Standing Quadriceps Stretch

Targets: Hip Flexors

quads hip flexors

Core

Mountain Climbers

Targets: Shoulders, Legs, Glutes

abdominals shoulders legs +1

Glutes

Bent Knee Hip Raise

Targets: Hamstrings, Core

glutes hamstrings abdominals

Lower Abdominals

Decline Leg Hip Raise

Targets: Hip Flexors, Glutes

lower abdominals hip flexors glutes

Lower Abdominals

Resistance Band Lying Bent Knee Raise

Targets: Hip Flexors, Core

lower abdominals hip flexors abdominals

Obliques

Half Squat Side Bend

Targets: Quadriceps, Hamstrings

obliques quads hamstrings

Abdominals

Frog Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Pectoralis Major (upper)

Band Incline Fly

Targets: Anterior Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Posterior Deltoids

Dumbbell Lying One-Arm Rear Lateral Raise

Targets: Upper Back, Rhomboids, Trapezius

posterior deltoid traps traps (mid-back) +1

Quadriceps

Single Leg Split Squat with Band

Targets:

quads hamstrings glutes

Inner Biceps

Dumbbell Standing Inner Biceps Curl

Targets: Brachialis

biceps biceps

Shoulders

Kettlebell Reverse Fly

Targets: Upper Back

shoulders traps

Lateral Deltoids

Weighted Lying Side Lifts

Targets: Trapezius, Rotator Cuff Muscles

lateral deltoid traps shoulders

Chest

Muscle Up

Targets: Triceps, Biceps, Core

chest back shoulders +3

Gastrocnemius

Calf Stretch with Rope

Targets: Soleus

gastrocnemius soleus

gluteus maximus

Jackknife Donkey Squats

Targets: quadriceps, hamstrings, core

gluteus maximus quads hamstrings +1

Quadriceps

Wall Squat with Exercise Ball

Targets: Hamstrings

quads hamstrings

Biceps Brachii

Forearm Supination

Targets: Supinator, Brachioradialis, Wrist Flexors

biceps forearms forearms +1

Deltoids

Shoulder Transverse Flexion

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Quadriceps

Band Squat

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Quadriceps

Bodyweight Rear Lunges

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Biceps Brachii

EZ Barbell Close Grip Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Upper Pectorals

Band Incline Palm-In Press

Targets: Shoulders, Triceps

upper pectoralis shoulders triceps

Rectus Abdominis (upper abs)

Cable Standing Crunch with Rope Attachment

Targets: Obliques (side abs)

upper abdominals obliques

Biceps

Dumbbell Incline Curl

Targets: Brachialis

biceps biceps

Neck Muscles

Seated Neck Flexion and Extension

Targets: Upper Trapezius, Sternocleidomastoid, Cervical Extensors

neck upper traps neck +1

Obliques

Russian Twist with Medicine Ball

Targets: Rectus abdominis, Transverse abdominis

obliques abdominals abdominals

Outer Thighs

Lying Abductor Stretch

Targets:

outer quadricep glutes

Upper pectorals

Cable Standing Squeeze Upper Chest Press

Targets: Shoulders, Triceps

upper pectoralis shoulders triceps

Latissimus Dorsi

Cambered Bar Lying Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Latissimus Dorsi

One Arm Lateral Wide Pulldown

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Deltoids

Lever Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps Brachii

Cable One Arm Neutral Grip Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Biceps

EZ Barbell Reverse Grip Preacher Curl

Targets: Forearms

biceps forearms

Pectorals

Explosive Kneeling Push-Up

Targets:

chest shoulders triceps

Latissimus dorsi (back)

Wide Grip Pull-Ups

Targets: Biceps brachii, Trapezius, Rhomboids

lats biceps traps +1

Shoulders

Across Chest Shoulder Stretch

Targets: Upper back, Trapezius

shoulders traps traps

Back (Latissimus Dorsi)

Inverted Row

Targets: Biceps, Core

lats traps (mid-back) biceps +1

Brachioradialis

Barbell Reverse Curl

Targets: Biceps Brachii

forearms biceps

Latissimus Dorsi

Cable Low Seated Row

Targets: Biceps, Rear Deltoids

lats traps (mid-back) traps +2

Rectus Abdominis (core)

Lying Crunch Through Legs Abduction

Targets: Hip Abductors (glutes and outer thighs)

abdominals glutes

Rectus Abdominis

Sit-Ups with Chair

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Bodyweight Wall Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Smith Single Leg Split Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Latissimus Dorsi (Lats)

Kettlebell Two-Arm Row

Targets: Biceps Brachii, Core Muscles

lats traps biceps +1

Legs

Battling Ropes Split Jump

Targets: Core, Shoulders

legs abdominals shoulders

Hip flexors

Band Hip Flexion

Targets: Quadriceps

hip flexors quads

Triceps

Smith Machine Incline Tricep Extensions

Targets: Anterior Deltoids

triceps anterior deltoid

Quadriceps

Alternate Heel Touch Side Kick Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Rear Deltoids

Dumbbell Rear Delt Row

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Lateral Deltoids

Landmine Lateral Raise

Targets: Anterior Deltoids, Upper Trapezius

lateral deltoid anterior deltoid upper traps

Quadriceps

Squat Side Up Hook Punch

Targets:

quads hamstrings glutes +3

Forearm Flexors

Dumbbell One-Arm Seated Neutral Wrist Curl

Targets: Wrist Flexors

wrist flexors wrist flexors

Shoulders

Arm Up Rotator Stretch

Targets:

shoulders

Chest (pectoralis major)

Medicine Ball Supine Chest Throw

Targets: Triceps, Shoulders (deltoids), Core muscles

chest triceps shoulders +1

Pectoralis major

Arm Crossover Chest Stretch

Targets: Deltoids

chest shoulders

Back

Axle Deadlift

Targets: Legs, Hips, Grip

back legs hips +1

Quadriceps

Smith Machine Full Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Hamstrings

Cable Kneeling Pull Through

Targets: Glutes, Core

hamstrings glutes abdominals

Quadriceps

Single Lean Back Quadriceps Stretch

Targets: Hip flexors, Lower back muscles

quads hip flexors lower back

Triceps

Bodyweight Kneeling Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Lower Abdominals

Suspender Reverse Crunch

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Abdominals (core)

Wheel Rollout

Targets: Shoulders, Back, Hips

abdominals shoulders back +1

Obliques

Bodyweight Lying Oblique V-Ups

Targets: Rectus Abdominis, Hip Flexors

obliques abdominals hip flexors

Back

Back Lever

Targets: Core, Biceps

back shoulders abdominals +1

Biceps Brachii

Dumbbell Hammer Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +1

Hip flexors

Hip Flexor and Quad Stretch

Targets: Quadriceps

hip flexors quads

Chest (Pectorals)

Incline Push-Ups on a Smith Bar

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Rear Deltoids

Dumbbell Rear Delt Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Triceps

Barbell Incline Close Grip Bench Press

Targets: Upper chest, Anterior deltoids

triceps upper pectoralis anterior deltoid

Pectoralis Major

Kettlebell Low Fly

Targets: Shoulders, Core

chest shoulders abdominals

Core

Seated Alternate In-Out Leg Raises

Targets: Hip Flexors, Lower Abdominals

abdominals hip flexors lower abdominals

Quadriceps

Split Sprinter Low Lunge

Targets: Hamstrings, Glutes, Hip Flexors

quads hamstrings glutes +1

Forearm Extensors

Band Reverse Wrist Curl

Targets: Forearm Flexors, Wrist Stabilizers

wrist extensors wrist flexors forearms

Anterior Deltoids

Dumbbell Seated Front Raise

Targets: Lateral Deltoids, Trapezius

anterior deltoid lateral deltoid traps

Gastrocnemius

Calf Push Stretch

Targets:

gastrocnemius soleus

Abdominals

Plank Prone Plate Switch

Targets: Shoulders, Lower back

abdominals shoulders lower back

Chest (Pectoralis Major)

Kettlebell Incline Twist Press

Targets: Shoulders (Deltoids), Core (Abdominals)

chest shoulders abdominals

Biceps

Incline Reverse Push-Up

Targets: Triceps, Shoulders, Core

biceps triceps shoulders +1

Wrist flexors

Band Wrist Curls

Targets: Brachialis

wrist flexors biceps

Rectus abdominis

Sitting Twist Knee Raise on a Padded Stool

Targets: Hip flexors, Erector spinae

abdominals obliques hip flexors +1

Core (abdominals and obliques)

Medicine Ball Overhead Slam

Targets: Shoulders, Arms, Legs

abdominals shoulders arms +1

Shoulders

Battling Ropes Power Slam

Targets: Core, Lower Body

shoulders arms abdominals +1

Chest

Chest Dips

Targets: Shoulders, Triceps

chest shoulders triceps

Hamstrings

Barbell Single Leg Deadlift

Targets: Glutes, Core, Lower Back

hamstrings glutes abdominals +1

Flexor muscles of the forearm

Finger Flexor Stretch

Targets: Extensor muscles of the wrist

wrist flexors wrist extensors

abdominal muscles

Medicine Ball Crunches

Targets: hip flexors, obliques

abdominals hip flexors obliques

Rectus Abdominis

Elbow to Knee Sit-up

Targets: Obliques

abdominals obliques

Biceps Brachii

Negative Biceps Concentration Curl

Targets: Brachialis

biceps biceps

Quadriceps

Smith Curtsy Lunges

Targets: Hamstrings, Adductors, Calves

quads glutes hamstrings +2

Triceps

Dumbbell Kickbacks

Targets: Shoulders

triceps shoulders

Triceps

Side Lying Single Arm Triceps Push Up

Targets: Shoulders, Core

triceps shoulders abdominals

Deltoids

Cable Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Gastrocnemius

Smith Calf Raise

Targets: Soleus

gastrocnemius soleus

Quadriceps

Dumbbell Goblet Squats

Targets:

quads hamstrings gluteus maximus

Rectus Abdominis

Cable Pallof Press

Targets: Obliques, Shoulders

abdominals obliques shoulders

Hip Flexors

Lying Cross Over Knee Pull Down Stretch

Targets: Gluteals

hip flexors glutes

Hamstrings

Lever Lying Single Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Legs (quadriceps, hamstrings, glutes)

Barbell Power Clean from Blocks

Targets: Core (abdominals, obliques)

legs back shoulders +1

Thighs

Dumbbell Walking Lunges

Targets: Glutes, Core

thighs glutes abdominals

Gluteus medius

Side Lying Clam and Kick

Targets: Transverse abdominis

gluteus medius gluteus medius glutes +1

Hip Flexors

90 to 90 Stretch

Targets: Glutes, Inner Thighs

hip flexors glutes inner thigh

Anterior Deltoids

Dumbbell Standing Front Raise Above Head

Targets: Lateral Deltoids, Upper Trapezius

anterior deltoid lateral deltoid upper traps

Gastrocnemius

Hack Calf Raises

Targets: Soleus

gastrocnemius soleus

Quadriceps

Lateral Hurdle Jump

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Latissimus Dorsi

Assisted Single-Arm Pull-Up

Targets: Biceps, Rhomboids, Deltoids

lats biceps traps (mid-back) +2

Rotator cuff

Cable Kneeling Shoulder Internal Rotation

Targets: Deltoids, Pectorals

shoulders shoulders chest

Obliques

Waist Flag

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Erector Spinae (lower back muscles)

Lumbar Spine Extension

Targets: Gluteus Maximus, Hamstrings

lower back gluteus maximus hamstrings

Quadriceps

Dumbbell Single Leg Split Squat

Targets: Calves, Core, Hip Flexors

quads hamstrings glutes +3

Quadriceps

Kettlebell Sumo High Pull

Targets:

quads hamstrings glutes +2

Biceps

Barbell Standing Concentration Curls

Targets: Forearms

biceps forearms

Triceps

Dumbbell One Arm Kickback

Targets: Shoulders

triceps shoulders

Erector Spinae

Lumbar Spine Rotation

Targets:

lower back obliques

Triceps

Dumbbell Standing Kickbacks

Targets: Deltoids, Core

triceps shoulders abdominals

Rhomboids

Scapula Dips

Targets: Trapezius, Serratus anterior

traps (mid-back) traps chest

Biceps brachii

Cable Lying Biceps Curl

Targets: Brachialis

biceps biceps

Latissimus dorsi

Narrow Parallel Grip Chin-Ups

Targets: Biceps brachii, Forearms, Shoulders

lats biceps forearms +1

Shoulders

Handstand

Targets: Wrists, Back

shoulders triceps abdominals +2

Latissimus Dorsi

Smith Bent Over Row

Targets: Rhomboids, Biceps, Lower Back

lats traps (mid-back) biceps +1

Latissimus Dorsi

Weighted Pull-Ups

Targets: Trapezius, Rhomboids, Pectorals

lats biceps traps +3

Subscapularis

Shoulder Medial Rotation

Targets: Teres Major, Latissimus Dorsi, Pectoralis Major

shoulders shoulders lats +2

Triceps

Dumbbell Tate Press

Targets: Shoulders

triceps shoulders

Biceps Brachii

Lever Preacher Curl

Targets: Brachialis

biceps biceps

Shoulders

Boxing Jab

Targets: Arms, Chest, Core

shoulders arms chest +1

Biceps (inner)

Dumbbell Incline Inner Biceps Curl

Targets: Forearm muscles

biceps forearms

Gastrocnemius

Seated Ankle Stretch

Targets: Soleus, Tibialis Anterior

gastrocnemius soleus tibialis

Hip Flexors

Lying Hip Circles

Targets: Glutes, Core

hip flexors glutes abdominals

Chest

Wall Push-Ups

Targets: Shoulders, Triceps

chest shoulders triceps

Quadriceps

Potty Squat with Support

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Triceps

Barbell JM Bench Press

Targets: Pectoralis Major

triceps chest

Glutes

Heel Glute Bridge

Targets: Hamstrings, Core

glutes hamstrings abdominals

Pectoralis Major (Lower Chest)

Dumbbell Decline Fly

Targets: Deltoids, Triceps

mid and lower chest shoulders triceps

Obliques

Barbell Seated Twist

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Anterior deltoid

Weighted Front Raise

Targets: Lateral deltoid, Trapezius

anterior deltoid lateral deltoid traps

Rear Deltoids

Floor T Raise

Targets: Rhomboids, Trapezius, Rotator Cuff Muscles

posterior deltoid traps (mid-back) traps +1

Pectoralis Major (Upper Chest)

Dumbbell Incline Hammer Press

Targets: Triceps, Deltoids (Shoulders)

upper pectoralis triceps shoulders

Triceps brachii

Cable One Arm Tricep Pushdown

Targets: Anconeus

triceps forearms

Hamstrings

Dumbbell Lying Leg Curls

Targets: Glutes

hamstrings glutes

Shoulders

Pike Push-Up on Bench

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Single Leg Squat (Pistol)

Targets: Core, Calves, Adductors

quads hamstrings glutes +3

Chest (Pectorals)

Kettlebell Incline Twisted Fly

Targets: Shoulders (Deltoids), Core (Abdominals)

chest shoulders abdominals

Core

Kneeling Plank

Targets: Shoulders, Back

abdominals shoulders back

Latissimus Dorsi

Lever Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Weighted Bag Wood Chop Squat

Targets: Shoulders, Latissimus Dorsi

quads glutes abdominals +2

Chest

Kettlebell Incline Palm-in Press

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Pectoralis Major (Upper Chest)

Lever Incline Chest Press (Plate-Loaded)

Targets: Anterior Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Biceps

Dumbbell Incline One Arm Hammer Press

Targets: Triceps

biceps triceps

Triceps

Band Incline Triceps Extension

Targets: Shoulders, Upper Pectorals

triceps shoulders upper pectoralis

Gluteus Medius

Hip Internal Rotation

Targets: Adductors, Quadriceps

gluteus medius outer quadricep inner thigh +3

Biceps Brachii

EZ Barbell Spider Curl

Targets: Forearm Muscles

biceps forearms

Hip internal rotators

Band Seated Hip Internal Rotation

Targets: Hip flexors, Hip adductors, Core muscles

glutes hip flexors inner thigh +1

Shoulders

Jab, Jab, Right Cross

Targets: Core, Arms

shoulders abdominals arms

Biceps

Kettlebell Standing One Arm Curl with Incline Bench

Targets: Shoulders, Core

biceps shoulders abdominals

Hip Abductors

Lying Leg Abduction

Targets: Gluteus Medius, Gluteus Minimus

glutes gluteus medius gluteus medius

Rectus Abdominis

Decline Sit-Ups

Targets: Hip Flexors

abdominals hip flexors

Quadriceps

Forward Lunges

Targets: Hamstrings, Core

quads glutes hamstrings +1

Rectus Abdominis

Sitting Knee Tuck on a Padded Stool

Targets: Obliques, Quadriceps

abdominals hip flexors obliques +1

Chest

Shoulder Tap Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Pectoralis Major

Cable Lying Fly

Targets:

chest anterior deltoid

Latissimus Dorsi

Bodyweight Standing Close-Grip One-Arm Row

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Obliques

Cable Standing Serratus Crunch

Targets: Rectus abdominis, Serratus anterior

obliques abdominals chest

Obliques

Dumbbell Seated Side Bend

Targets: Core, Shoulders

obliques abdominals shoulders

Obliques

Side Plank

Targets: Rectus abdominis, Transverse abdominis, Shoulder stabilizers

obliques abdominals abdominals +1

Rear Deltoids

Dumbbell Incline Reverse Raise

Targets: Upper Back

posterior deltoid traps

Quadriceps

Barbell Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Chest

Dumbbell Reverse Bench Press

Targets: Shoulders, Triceps

chest shoulders triceps

Chest

Deep Push-Ups

Targets: Triceps, Shoulders, Core

chest triceps shoulders +1

Pectoralis Major

Landmine Single Arm Side Low Fly

Targets: Serratus Anterior, Deltoids, Triceps

chest chest shoulders +1

Chest (Pectorals)

Landmine Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Shoulders (deltoids)

Kettlebell One Arm Jerk

Targets: Core muscles (abdominals and obliques), Legs (quadriceps and glutes)

shoulders abdominals legs

Pectineus

Roll Ball Seated Pectineus Activation

Targets: Inner thigh muscles

inner thigh inner thigh

Forearm flexors

Dumbbell Reverse Preacher Curl

Targets: Biceps brachii

wrist flexors biceps

Core muscles

Plank Jacks on a Padded Stool

Targets: Shoulders, Legs

abdominals shoulders legs

Pectoralis Major (Upper Chest)

Barbell Reverse Grip Bench Press on Floor

Targets: Triceps Brachii, Anterior Deltoids

upper pectoralis triceps anterior deltoid

Biceps brachii

Preacher Curl

Targets: Brachialis

biceps biceps

Quadriceps

Barbell Thruster

Targets: Glutes, Hamstrings, Core

quads shoulders glutes +2

Abdominals

Weighted Captain's Chair Leg Raise

Targets: Hip Flexors

abdominals hip flexors

Quadriceps

Step-Ups on Chair

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Abdominal muscles

Lying Prone Abdominal Stretch

Targets: Hip flexors

abdominals hip flexors

Legs

Star Jumps

Targets: Core, Arms

legs abdominals arms

Back (Latissimus Dorsi)

Assisted Parallel Close Grip Pull-Ups

Targets:

lats biceps

Latissimus Dorsi

Cable Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Single Leg Heel Touch Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Rhomboids

Seated Rhomboid Stretch

Targets: Upper Trapezius

traps (mid-back) upper traps

Chest

Spider Crawl Push-up

Targets: Core, Triceps

chest shoulders abdominals +1

Subscapularis

Subscapularis Muscle Relaxation Stretch

Targets: Pectoralis Major

shoulders chest

Gastrocnemius

Barbell Floor Calf Raise

Targets: Soleus

gastrocnemius soleus

Triceps

Dumbbell Seated Bench Extension

Targets: Ancones

triceps forearms

Anterior Deltoids

Dumbbell Standing Alternate Vertical Front Raises

Targets: Core Muscles

anterior deltoid abdominals

Shoulders (Deltoids)

Kettlebell Arnold Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Triceps Brachii

Dumbbell Incline Triceps Extension

Targets: Anconeus

triceps forearms

Latissimus Dorsi

Lever Bent Over Low Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Obliques

Side Bridge with Hip Abduction

Targets: Gluteus Medius

obliques gluteus medius

Biceps

Band One Arm Overhead Biceps Curl

Targets: Shoulders, Core

biceps shoulders abdominals

Obliques

Lever Seated Twist

Targets: Rectus Abdominis

obliques abdominals

Core

Cable Half-Kneeling Lift

Targets: Shoulders

abdominals shoulders

Deltoids

Smith Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Transverse Abdominis

Standing Abdominal Vacuum

Targets: Rectus Abdominis, Obliques

abdominals abdominals obliques

Latissimus Dorsi

Cable Elevated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Biceps Brachii

Barbell Standing Wide Grip Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Pectoralis Major

Lever Pec Deck Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Triceps

Weighted Three Bench Dips

Targets: Shoulders, Chest

triceps shoulders chest

Shoulders (Deltoids)

Kettlebell Alternating Press

Targets: Triceps, Core, Upper Chest

shoulders triceps abdominals +1

Core

Kettlebell Windmill

Targets: Hips, Legs

abdominals shoulders hips +1

Triceps

Reverse Dips

Targets: Shoulders, Chest

triceps shoulders chest

Hip Flexors

Lizard Pose

Targets: Quadriceps, Hamstrings

hip flexors groin quads +1

Obliques

Hanging Oblique Knee Raise

Targets: Rectus Abdominis, Hip Flexors

obliques abdominals hip flexors

Hamstrings

Barbell Dimel Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Latissimus Dorsi

Cable Lat Pulldown

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Hamstrings

Band Straight Back Stiff Leg Deadlift

Targets: Glutes, Lower back

hamstrings glutes lower back

Biceps Brachii

Cable Close Grip Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Shoulders

Kettlebell Thrusters

Targets: Legs, Glutes, Core

shoulders legs glutes +1

Flexor carpi ulnaris

Wrist Adduction

Targets: Wrist flexors, Wrist extensors

wrist flexors wrist flexors wrist flexors +1

Rear Deltoids

Dumbbell Lying Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Triceps

Bench Dips

Targets: Shoulders, Chest

triceps shoulders chest

Back

Deadlift

Targets: Legs, Core, Glutes

back legs abdominals +2

Upper Trapezius

Barbell Shrugs

Targets: Levator Scapulae, Rhomboids

upper traps traps traps (mid-back)

Deltoids

Dumbbell Scott Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Lunge with Twist

Targets: Obliques, Hip flexors

quads hamstrings glutes +2

Pectoralis Major

Dumbbell Around Pullover

Targets: Latissimus Dorsi, Triceps

chest lats triceps

Trapezius

Smith Machine Shrugs

Targets: Deltoid

traps shoulders

Latissimus Dorsi

Cable Rear Pulldown

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Thighs

Kettlebell One Arm Overhead Squat

Targets: Shoulders

thighs shoulders

Back

Pull-Up with Bent Knee Between Chairs

Targets: Shoulders, Core

back biceps shoulders +1

Rectus Abdominis

Reverse Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Gluteus Maximus

Lever Hip Extension

Targets: Hamstrings, Erector Spinae

gluteus maximus hamstrings lower back

Chest

Dips Between Chairs

Targets: Triceps, Shoulders

chest triceps shoulders

Latissimus Dorsi

Cable One-Arm Bent-Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Glutes

Kettlebell Swing

Targets: Hamstrings, Quadriceps, Core

glutes hamstrings quads +2

Core

Double Knee Thrust and Swipe

Targets: Shoulders, Chest

abdominals quads hamstrings +2

Pectoralis Major (Upper Chest)

Cable Incline Bench Press

Targets: Triceps, Anterior Deltoids

upper pectoralis triceps anterior deltoid

Adductors

Side Lunge Adductor Stretch

Targets: Hips, Glutes, Quadriceps

inner thigh hips glutes +1

Quadriceps

Barbell Front Squats

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Chest (Pectoralis Major)

Barbell Pullover to Press

Targets: Triceps, Lats (Latissimus Dorsi), Shoulders (Deltoids)

chest triceps lats +1

Lower Back

Dumbbell Superman

Targets: Glutes, Upper Back

lower back glutes traps

Gastrocnemius

Standing Gastrocnemius Calf Stretch

Targets: Soleus

gastrocnemius soleus

Upper body muscles

Right Uppercut

Targets: Core muscles, Legs

upper body abdominals legs

Rectus Femoris

Thigh Roll

Targets: Quadriceps

rectus femoris quads

Biceps Brachii

Lever Bicep Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Biceps Brachii

Dumbbell Seated Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Trapezius

Dumbbell Shrug

Targets: Levator Scapulae, Rhomboids

traps traps traps (mid-back)

Quadriceps

Bodyweight Lateral Step-Up

Targets: Glutes, Hamstrings

quads glutes hamstrings

Triceps

Cable Standing One Arm Triceps Extension

Targets: Shoulders

triceps shoulders

Glutes

Smith Sumo Squat

Targets: Hamstrings, Inner Thighs

glutes quads hamstrings +1

Latissimus Dorsi

Kettlebell One-Arm Row

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +2

Deltoids

Dumbbell Cuban Press

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Rectus Abdominis

Negative Crunch

Targets: Obliques

abdominals obliques

Abdominals

Arm Slingers Hanging Straight Legs

Targets: Hip Flexors

abdominals hip flexors

Gluteus Maximus

Cable Standing Hip Extension

Targets: Hamstrings, Hip Extensors

gluteus maximus hamstrings glutes

Rectus Abdominis

Flexion Leg Sit-up

Targets: Obliques

abdominals obliques

Pectoral Muscles (Chest)

Decline Push-Up Against Wall

Targets: Triceps, Shoulders

chest triceps shoulders

Anterior Deltoids

Dumbbell Front Raise

Targets: Lateral Deltoids, Upper Trapezius

anterior deltoid lateral deltoid upper traps

Latissimus Dorsi

Cable Straight Arm Pulldown

Targets: Deltoids, Triceps, Rhomboids

lats shoulders triceps +1

Biceps

Ring Self-Assisted Chin-Up

Targets: Rhomboids, Trapezius

biceps lats traps (mid-back) +1

Sternocleidomastoid

Side Neck Stretch

Targets: Upper back muscles

neck traps traps

Glutes

Lever Standing Rear Kick

Targets: Hamstrings

glutes hamstrings

Inner Thighs

Groin Crunch

Targets: Core

inner thigh abdominals

Hip Flexors

Bodyweight Kneeling Butterfly

Targets: Inner Thighs

hip flexors inner thigh

Deltoids (Shoulders)

Kettlebell Two-Arm Military Press

Targets: Triceps, Core

shoulders triceps abdominals

Latissimus Dorsi

Uneven Pull-Ups

Targets: Biceps, Trapezius, Core

lats biceps traps +1

Quadriceps

Bodyweight Paused Goblet Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Shoulders

Barbell Split Jerk

Targets: Legs, Core, Traps

shoulders legs abdominals +1

Core

Standing Abs Rotation Stretch

Targets: Waist, Lower Back

abdominals obliques lower back

Rectus Abdominis

Assisted Sit-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Triceps Brachii

Cable Overhead Triceps Extension with Rope Attachment

Targets: Shoulders, Core

triceps shoulders abdominals

Hamstrings

Happy Baby Pose

Targets: Back muscles

hamstrings hip flexors back

Chest

Dumbbell Straight Arm Pullover

Targets: Lats, Triceps

chest lats triceps

Quadriceps

Kettlebell Kneeling Hold to Stand

Targets: Core, Glutes, Hamstrings

quads abdominals glutes +2

Deltoids

Dumbbell Military Press with Russian Twist

Targets: Obliques, Rectus Abdominis

shoulders obliques abdominals

Triceps

Dumbbell Lying Single Arm Extension

Targets: Shoulder

triceps shoulders

Forearm muscles

Seated Forearms Stretch

Targets: Wrist flexors

forearms wrist flexors

Quadriceps

Barbell Lateral Lunge

Targets: Hamstrings, Glutes, Adductors

quads hamstrings glutes +1

Latissimus Dorsi (lats)

Pull-Ups

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +2

Quadriceps

Barbell Side Split Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Deltoids

Lever Lateral Raise with Chest Support

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Hamstrings

Smith Stiff-Legged Deadlift

Targets: Glutes, Lower back

hamstrings glutes lower back

Quadriceps

Lever Elevated Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Shoulders

Shoulder Stretch Behind the Back

Targets: Chest, Upper Back

shoulders chest traps

Quadriceps

Sled Full Hack Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Rectus Abdominis (Lower Abs)

Lying Leg Raise and Hold

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Lower abdominals

Twisted Leg Raises

Targets: Obliques

lower abdominals obliques

Upper Back (Lats, Rhomboids)

Suspended Row

Targets: Biceps, Core

traps biceps abdominals

Core

Circle Arms Knee Raises on Chair

Targets: Quadriceps, Hamstrings, Glutes

abdominals quads hamstrings +1

Pectoralis major

Kettlebell Neutral Grip Bench Press

Targets: Deltoids, Triceps

chest shoulders triceps

Trapezius

Kettlebell Decline Shrug

Targets: Levator scapulae, Rhomboids

traps traps traps (mid-back)

Triceps Brachii

Olympic Barbell Triceps Extension

Targets: Anconeus

triceps forearms

Triceps

Barbell Lying Triceps Extension (Skull Crusher)

Targets: Anterior Deltoids

triceps anterior deltoid

Hamstrings

Standing Hamstring and Calf Stretch

Targets: Calves

hamstrings calves

Triceps

Dumbbell Incline Two-Arm Extension

Targets: Shoulders

triceps shoulders

Cervical muscles (neck muscles)

Weighted Lying Neck Extensions with Head Harness

Targets: Upper trapezius

neck upper traps

Triceps

Dumbbell Seated Kickbacks

Targets: Shoulders, Upper back, Forearms

triceps shoulders traps +1

Triceps

Cable Pushdown (Straight Arm)

Targets: Shoulders

triceps shoulders

Deltoids

Barbell Upright Row

Targets: Trapezius

shoulders traps

Latissimus Dorsi

Cable Underhand Pulldown

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Pectoralis Major (Chest)

Dumbbell Fly

Targets: Deltoids (Shoulders), Triceps (Back of arms)

chest shoulders triceps

Shoulders

Standing Top Corner Punch

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Deltoids (Shoulders)

Barbell Seated Overhead Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Quadriceps

Dumbbell Lunge with Bicep Curl

Targets: Biceps, Core

quads hamstrings glutes +2

Shoulders

Elbow Touch and Lift

Targets: Core

shoulders abdominals

Biceps Brachii

Barbell Standing Wide Grip Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Pectoralis Major

Cable Bench Press

Targets: Triceps, Deltoids

chest triceps shoulders

Grip Strength

Farmer's Walk

Targets: Shoulders, Back

forearms abdominals legs +2

Rhomboids

Cable Single Arm Low Scapular Row

Targets: Latissimus Dorsi

traps (mid-back) traps lats

Triceps

Overhead Triceps Stretch

Targets: Shoulders

triceps shoulders

Hamstrings

Glute Ham Developer Crunch

Targets: Abdominals

hamstrings abdominals

Glutes

Skater Hops

Targets: Quadriceps, Hamstrings, Core

glutes quads hamstrings +1

Quadriceps

Narrow Stance Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Biceps

Kettlebell Reverse Spider Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Inverted Row with Bent Knee Between Chairs

Targets: Biceps, Core

lats traps (mid-back) biceps +1

Deltoids

Dumbbell Standing Overhead Press

Targets: Triceps, Core

shoulders triceps abdominals

Glutes

Bridge Walk

Targets: Core

glutes hamstrings abdominals

Shoulders

Barbell Clean and Press

Targets: Trapezius, Back, Arms

shoulders legs abdominals +3

Triceps Brachii

Cable Triceps Pushdown with V-Bar Attachment

Targets: Anterior Deltoid

triceps anterior deltoid

Forearm muscles

Barbell Palms Down Wrist Curl Over A Bench

Targets: Wrist flexors

forearms wrist flexors

Shoulders (Deltoids)

Kettlebell One-Arm Military Press to the Side

Targets: Core, Stabilizing muscles

shoulders abdominals core

Hip Flexors

Sitting Cross-Legged Reach Forward Stretch

Targets: Hamstrings, Glutes

hip flexors lower back hamstrings +1

Obliques

Dumbbell Waist Spin

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Hamstrings

Dumbbell Straight Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Quadriceps

Dumbbell Bench Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Triceps brachii

Barbell Reverse Close-Grip Bench Press

Targets: Pectoralis major, Anterior deltoids

triceps chest anterior deltoid

Upper Chest (Pectoralis Major)

Decline Push-Up

Targets: Shoulders (Deltoids), Triceps, Core (Abdominals)

upper pectoralis shoulders triceps +1

Chest

Criss Cross Arms Lift

Targets: Shoulders, Arms

chest shoulders arms

Arms

Ski Ergometer Cardio

Targets: Core

arms legs abdominals

Quadriceps

Medicine Ball Goblet Squat

Targets: Glutes, Core

quads glutes abdominals

Shoulders

Weighted Seated Plate Driver

Targets: Upper chest, Arms

shoulders upper pectoralis arms

Latissimus dorsi

Dumbbell One Arm Row with Rack Support

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +2

Quadriceps

Barbell Split Squat

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Middle Deltoid

Band Seated Lateral Raise

Targets: Anterior Deltoid, Trapezius

lateral deltoid anterior deltoid traps

Pectoralis Major (Lower Chest)

Barbell Decline Bench Press

Targets: Triceps, Anterior Deltoids

mid and lower chest triceps anterior deltoid

Back

Dumbbell Bent Over Row

Targets: Shoulders, Biceps, Core

back shoulders biceps +1

Triceps Brachii

Cable Reverse Grip Triceps Pushdown

Targets: Anconeus

triceps forearms

Obliques

Landmine 180

Targets: Core, Shoulders, Upper Back

obliques abdominals shoulders +1

Tibialis Anterior

Weighted Plate Tibialis Anterior Curl

Targets: Gastrocnemius

tibialis gastrocnemius

Pectoralis Major (Upper Chest)

Smith Incline Bench Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Biceps Brachii

Dumbbell Alternate Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Thighs

All Fours Squat Stretch

Targets: Hips, Lower back

thighs hips lower back

Quadriceps

Bodyweight Narrow Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Quadriceps

Band Single Leg Split Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Pectoralis Major (Lower Chest)

Lever Decline Chest Press

Targets: Deltoids (Shoulders), Triceps (Back of Arms)

mid and lower chest shoulders triceps

Soleus

Cable Standing One-Leg Calf Raise

Targets: Gastrocnemius

soleus gastrocnemius

Core (abdominals and obliques)

Plank Alternate Anti-Gravity Pull-Up

Targets: Biceps, Shoulders (deltoids)

abdominals lats biceps +1

Hamstrings

Lever Kneeling Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Biceps Brachii

EZ Barbell Standing Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Hip Abductors

Lying Butterfly Exercise

Targets: Inner Thighs

glutes inner thigh

Anterior deltoids

Cable Forward Raise

Targets: Lateral deltoids, Upper trapezius

anterior deltoid lateral deltoid upper traps

Biceps

Cable Standing Inner Curls

Targets: Forearms, Shoulders

biceps forearms shoulders

Shoulders

Kettlebell Double Snatch

Targets: Legs, Core

shoulders legs abdominals

Erector Spinae

Sphinx Back Extension

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Abdominals

Lying Straight Leg Marches

Targets: Hip Flexors, Quadriceps

abdominals hip flexors quads

Spinal Extensors

Cobra Yoga Pose

Targets: Shoulders, Chest, Hip Flexors

lower back abdominals shoulders +2

Oblique Muscles

Oblique Crunches

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Biceps Brachii

Elbow Flexor Stretch

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Chest

Push-Up to Side Plank

Targets: Core (especially obliques), Back

chest shoulders triceps +2

Triceps Brachii

Lever Triceps Dip

Targets: Anterior Deltoids, Pectorals

triceps anterior deltoid chest

Hip abductors

Side Lying Heel and Knee Taps

Targets: Glutes, Core

glutes glutes abdominals

Brachioradialis

Dumbbell One-Arm Reverse Preacher Curl

Targets: Forearm flexors

forearms wrist flexors

Chest

Dip on Floor with Chair

Targets: Triceps, Shoulders

chest triceps shoulders

Rear deltoids

Band Reverse Fly

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Adductor Muscles

Sitting Wide Leg Adductor Stretch

Targets: Hip Flexors, Hamstrings

inner thigh hip flexors hamstrings

Quadriceps

Cable Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Obliques

Dumbbell Side Bend

Targets: Rectus Abdominis

obliques abdominals

core

V Up Downs with Stability Ball

Targets: hip flexors, lower back

abdominals hip flexors lower back

Rectus Abdominis

Weighted Hanging Leg Hip Raise

Targets: Obliques, Erector Spinae

abdominals hip flexors obliques +1

Quadriceps

Long Jump

Targets: Hamstrings, Calves, Glutes

quads hamstrings calves +1

Gastrocnemius

Barbell Standing Calf Raises

Targets:

gastrocnemius soleus

Latissimus Dorsi

EZ Bar Reverse Grip Bent Over Row

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Hamstrings

Sliding Floor Bridge Curl on Towel

Targets: Core

hamstrings glutes abdominals

Upper Pectorals

Dumbbell Incline Fly

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Upper pectorals

Dumbbell Incline Bench Press

Targets: Triceps, Anterior deltoids

upper pectoralis triceps anterior deltoid

Rear Deltoids

Dumbbell Incline Rear Lateral Raise

Targets: Upper Back, Trapezius, Rotator Cuff

posterior deltoid traps traps +1

Forearms

Wrist Circles

Targets: Wrists

forearms forearms

Biceps Brachii

Barbell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Chest

Wide Grip Wall Push-Ups

Targets: Shoulders, Triceps

chest shoulders triceps

Core (Abdominals)

Weighted Front Plank

Targets: Obliques, Lower Back

abdominals shoulders obliques +1

Triceps

Cable Pushdown

Targets: Shoulders

triceps shoulders

Rear Deltoids

Kettlebell Lying Rear Delt Row

Targets: Upper Trapezius, Rhomboids, Latissimus Dorsi

posterior deltoid upper traps traps (mid-back) +1

Shoulders

Barbell Snatch from Blocks

Targets: Back, Core

shoulders traps legs +2

Soleus

Smith Reverse Calf Raises

Targets: Gastrocnemius

soleus gastrocnemius

Quadriceps

Dumbbell Single Leg Step Up

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Quadriceps

Lever Alternate Leg Extension (Plate Loaded)

Targets: Hip flexors

quads hip flexors

Shoulders

Cable Standing Lift

Targets: Core, Arms

shoulders traps abdominals +1

Gastrocnemius

Dumbbell Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Chest (Pectorals)

Dumbbell Fly on Exercise Ball

Targets: Shoulders, Core

chest shoulders abdominals

Hamstrings

Barbell Good Morning

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Quadriceps

Battling Ropes Alternate Arms Jump Squat

Targets: Core, Glutes, Calves

quads hamstrings shoulders +3

Neck muscles

Weighted Seated Neck Extension with Head Harness

Targets: Upper trapezius

neck upper traps

Latissimus Dorsi (Back)

Assisted Pull-Up

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Upper back

Barbell Reverse Grip Incline Bench Row

Targets: Latissimus dorsi, Rear deltoids, Biceps

traps lats posterior deltoid +1

Rectus Abdominis

Incline Twisting Sit-Ups

Targets: Obliques

abdominals obliques

Pectoral muscles

Lever Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Brachialis

Cable Standing Reverse Curl (SZ Bar)

Targets: Forearm muscles

biceps forearms

Chest

Deep Push-Up on Parallel Bars

Targets:

chest shoulders triceps

Hamstrings

Standing Single Leg Curl

Targets: Core

hamstrings abdominals

Gluteus Maximus

Barbell Hip Thrust

Targets: Hamstrings, Quadriceps, Core

gluteus maximus hamstrings quads +1

Deltoids (lateral head)

Weighted Plate Standing Lateral Raise

Targets: Trapezius, Core muscles

lateral deltoid traps abdominals

Chest (Pectorals)

Push-Up with Medicine Ball

Targets: Shoulders (Deltoids), Core (Abdominals, Obliques), Triceps

chest shoulders abdominals +1

Shoulders

Kettlebell Bent Press

Targets: Arms, Legs

shoulders abdominals arms +1

Lower Abdominals

Lever Lying Leg Raise (Bent Knee)

Targets: Hip Flexors

lower abdominals hip flexors

Gluteus medius

Hip Abduction

Targets: Gluteus minimus, Tensor fasciae latae

gluteus medius gluteus medius outer quadricep

Quadriceps

Burpee Tuck Jump

Targets: Hamstrings, Core, Chest

quads hamstrings abdominals +3

Chest (pectoralis major)

Kettlebell Incline Fly

Targets: Shoulders (deltoids), Triceps

chest shoulders triceps

Gluteus Maximus

Resistance Band Glute Bridge

Targets: Hamstrings, Core (Abdominals)

gluteus maximus gluteus medius gluteus medius +2

Gluteus Maximus

Single Leg Reverse Hyperextension

Targets:

gluteus maximus lower back

Hip flexors

Lunge Stretch

Targets: Hamstrings, Glutes

hip flexors quads hamstrings +1

Quadriceps

Barbell Jefferson Squat

Targets: Hamstrings, Glutes, Lower Back

quads hamstrings glutes +1

Quadriceps

Smith Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Suspended Split Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Quadriceps

One Leg Quarter Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Dumbbell Wide Squats

Targets: Hamstrings, Glutes, Adductors

quads hamstrings glutes +1

Glutes

Dumbbell Swing

Targets: Hips, Core, Hamstrings

glutes hips abdominals +1

Latissimus Dorsi (Lats)

Weighted Hammer Grip Pull-Ups

Targets: Trapezius, Rhomboids, Forearm Muscles

lats biceps traps +2

Hip flexors

High Knees on a Padded Stool

Targets: Quadriceps, Hamstrings, Glutes

hip flexors quads hamstrings +2

Core

Crab Twist Toe Touch

Targets: Hips, Hamstrings, Shoulders

abdominals hips hamstrings +2

Hip Flexors

Rocking Frog Stretch

Targets: Core Muscles

hip flexors glutes groin +1

Trapezius

Smith Back Shrug

Targets: Deltoids

traps shoulders

Obliques

Side Bend Plank

Targets: Transverse abdominis, Rectus abdominis, Shoulders

obliques abdominals abdominals +2

Anterior Deltoid

Kettlebell Seated Front Raise

Targets: Core muscles, Upper Trapezius, Serratus Anterior

anterior deltoid abdominals upper traps +1

Chest

Kneeling Shoulder Tap Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Core (abdominals)

Single Arm Punch and Side Knee Raise

Targets: Shoulders, Hip flexors, Quadriceps

abdominals shoulders hip flexors +2

Legs

Rowing Machine Workout

Targets: Back, Arms, Core

legs back arms +1

Glutes

Rear Decline Bridge

Targets: Core, Lower Back

glutes abdominals lower back

Chest (Pectorals)

Dumbbell One-Arm Wide Grip Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Core (abdominals, obliques)

Kettlebell Advanced Windmill

Targets: Shoulders, Glutes, Hamstrings

abdominals shoulders glutes +2

Chest (Pectoralis Major)

Lever Push-Ups

Targets: Core (Rectus Abdominis, Obliques)

chest shoulders triceps +1

Shoulders

Kettlebell One Arm Snatch

Targets: Back, Core, Legs

shoulders back abdominals +1

Upper Back Muscles

Kettlebell Hammer Grip Incline Bench Two Arm Row

Targets: Biceps, Shoulders

traps biceps shoulders

Upper back (Latissimus Dorsi)

Inverted Row with Bent Knees

Targets: Biceps, Core, Rear Deltoids

lats biceps abdominals +1

Biceps

Lever Preacher Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Rectus Abdominis

Cable Seated Crunch

Targets: Obliques

abdominals obliques

Gastrocnemius

Dumbbell Seated Calf Raise

Targets: Tibialis Anterior

gastrocnemius soleus tibialis

Glutes

Smith Machine Hip Thrust

Targets: Hamstrings, Lower Back, Quadriceps

glutes hamstrings lower back +1

Core muscles

Dumbbell Seated Military Hold with Alternate Leg Raise

Targets: Shoulders, Hip flexors

abdominals shoulders hip flexors

Quadriceps

Kettlebell Overhead Lunge

Targets: Core, Shoulders, Calves

quads hamstrings glutes +3

Peroneals

Peroneals Stretch

Targets: Gastrocnemius, Soleus

calves gastrocnemius soleus

Latissimus Dorsi

Exercise Ball Lat Stretch

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Latissimus Dorsi

Weighted Inverted Rows

Targets: Biceps Brachii, Shoulders (Deltoids), Core Muscles

lats traps biceps +2

Abdominals

Sit-Up Punches

Targets: Shoulders, Chest

abdominals shoulders chest

Deltoids (shoulders)

Lever Lateral Raises

Targets: Trapezius

shoulders traps

Biceps Brachii

Dumbbell Standing One Arm Curl Over Incline Bench

Targets: Brachialis, Core Muscles

biceps biceps abdominals

Quadriceps

Barbell Jump Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Rear Deltoids

Band Pull Apart

Targets: Upper Back Muscles

posterior deltoid traps

Quadriceps

Bosu Ball Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Latissimus Dorsi

Lever One-Arm Lateral High Row

Targets: Upper back muscles, Shoulders, Core muscles

lats traps shoulders +1

Wrist Flexors

Side Wrist Pull Stretch

Targets: Forearm Muscles

wrist flexors forearms

Hamstrings

Barbell Rack Pulls

Targets: Upper Back, Trapezius, Core

hamstrings glutes lower back +3

Gastrocnemius

Calf Stretch Against Wall

Targets: Soleus

gastrocnemius soleus

Quadriceps

Swimmer Kicks

Targets: Hamstrings, Calves, Hip Flexors

quads hamstrings calves +2

Obliques

Oblique Crunches

Targets: Rectus Abdominis

obliques abdominals

Latissimus Dorsi

Lever Front Pulldown

Targets: Biceps, Trapezius

lats biceps traps

Gastrocnemius

Dumbbell Single Leg Calf Raise

Targets: Soleus

gastrocnemius soleus

Latissimus Dorsi

Corn Cob Side-to-Side Pull-Ups

Targets: Trapezius, Core, Deltoids

lats biceps traps +2

Latissimus Dorsi (Lats)

Smith Bent Over Pronated Grip Row

Targets: Trapezius, Biceps Brachii

lats traps (mid-back) traps +1

Quadriceps

Barbell Front Squat

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Barbell One Leg Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Latissimus Dorsi

Cable Seated One Arm Alternate Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Shoulder Flexors

Seated Single Leg Shoulder Flexor Depressor

Targets: Shoulder Depressors, Core Muscles for Stability

shoulders shoulders abdominals

Pectorals (chest)

Dumbbell Decline Twist Fly

Targets: Core (abdominals)

chest abdominals

Obliques

Barbell Side Bend

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Quadriceps

Dumbbell Single Leg Split Squat with the Ring

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Weighted Wall Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Biceps

Dumbbell Cross Body Hammer Curl

Targets: Forearms

biceps forearms

Quadriceps

Lever Horizontal Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Gastrocnemius

Lever Seated Calf Press

Targets:

gastrocnemius soleus

Arms

Hand Bike Cardio

Targets: Core, Back muscles

arms shoulders chest +2

Deltoid muscles (shoulders)

Kettlebell Seated Lateral Raise

Targets: Trapezius muscles (upper back)

shoulders traps

Back Muscles

Lever Row (Plate Loaded)

Targets: Biceps

back biceps

Triceps

Barbell Lying Close-Grip Press

Targets: Chest

triceps chest

Lateral muscles of the torso

Sitting Dynamic Side Stretch

Targets: Hip flexors, Lower back, Glutes

obliques obliques hip flexors +2

Latissimus Dorsi

Lever Cross Lat Pulldown

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Triceps

Close Grip Push-Ups

Targets: Pectorals, Deltoids, Core

triceps chest shoulders +1

Core muscles (abdominals, obliques)

Double Twist Knee Up

Targets: Hip flexors, Quadriceps, Hamstrings

abdominals hip flexors quads +1

Latissimus Dorsi

Cable Cross-Over Lateral Pulldown

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Pronator Teres

Dumbbell Lying Pronation

Targets: Flexor Carpi Radialis

forearms wrist flexors

Quadriceps

Smith Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Upper back

Dumbbell Renegade Row

Targets: Core, Shoulders, Arms

traps abdominals shoulders +1

Chest

Dumbbell Pullover Hip Extension on Exercise Ball

Targets: Core, Glutes

chest abdominals glutes

Abdominals

Hanging Pike

Targets: Hip Flexors, Shoulder Muscles

abdominals hip flexors shoulders

hip adductors

Kneeling Adductor Backward Stretch

Targets: hip flexors, quadriceps

inner thigh hip flexors quads

Deltoids (Shoulders)

Band Incline T Raise

Targets: Upper Trapezius

shoulders upper traps

Gluteus Medius

Resistance Band Clamshells

Targets: Hip External Rotators

gluteus medius glutes

Triceps

Cable Kickbacks

Targets: Shoulders

triceps shoulders

Biceps

Band Reverse Spider Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Lever Pullover (Plate Loaded)

Targets: Pectoralis Major

lats chest

Core

Standing Balance Single Crossover Pendulum Leg

Targets: Glutes, Hamstrings, Quadriceps

abdominals glutes hamstrings +1

Biceps

Band Incline Hammer Curls

Targets: Brachialis

biceps biceps

Chest

Kneeling Cobra Push-up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Quadriceps

Jump Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Biceps Brachii

Dumbbell Standing One-Arm Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Dolphin Pose Stretch

Targets: Hamstrings, Core, Calves

shoulders hamstrings abdominals +1

Forearm flexors

Wrist Roller

Targets: Biceps, Shoulders

wrist flexors wrist extensors biceps +1

Quadriceps

Half Knee Bends

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Quadriceps

Barbell Front Chest Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Pectoralis major

Cable Standing Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Neck extensors

Cable Seated Neck Extension

Targets: Upper trapezius, Splenius capitis

neck upper traps neck

Obliques

Seated Side Crunch (Wall)

Targets: Rectus Abdominis

obliques abdominals

Quadriceps

Squat Bounce Sky Punch

Targets: Glutes, Core, Shoulders

quads glutes abdominals +1

Biceps

Band Alternating Biceps Curl

Targets: Forearms

biceps forearms

Pectoralis Major

Seal Push-Ups

Targets: Deltoids (Anterior, Medial, Posterior), Triceps Brachii, Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis)

chest chest shoulders +2

Triceps

Triceps Dip

Targets: Shoulders, Chest

triceps shoulders chest

Thighs (quadriceps)

Power Sled Backward Push

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Shoulders

Handstand Push-Ups

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Chest (Pectoralis Major)

Chest Dips

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Sled Leg Wide Press

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Pectoralis Major

Shoulder Transverse Adduction

Targets:

chest shoulders

Upper Back

Dumbbell Hammer Grip Incline Bench Two Arm Row

Targets: Shoulders, Core

traps biceps shoulders +1

Latissimus Dorsi

Lever Single Arm Neutral Grip Seated Row

Targets: Trapezius, Rhomboid, Biceps

lats traps traps (mid-back) +1

Hip External Rotators

Seated Hip External Rotator and Hip Extensor Stretch

Targets: Hip Extensors

glutes glutes

Shoulders

Cable Standing Backhand

Targets: Arms, Core

shoulders traps arms +1

Forearms

Barbell Wrist Reverse Curl

Targets: Biceps, Wrists

forearms biceps forearms

Latissimus Dorsi

Cable Pulldown with Pro Lat Bar

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Quadriceps

Jump Squat

Targets: Calves, Core

quads hamstrings glutes +2

Chest (Pectorals)

Shoulder Adduction

Targets: Shoulders (Deltoids), Upper Back (Rhomboids)

chest shoulders traps (mid-back)

Biceps Brachii

Cable Seated One Arm Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders (Deltoids)

Kettlebell Seated Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Lateral neck muscles

Side Push Neck Stretch

Targets: Shoulder muscles

neck shoulders

Pectoralis Major

Cable Kneeling High to Low Fly

Targets: Deltoids

chest shoulders

Shoulders

Frog Planche

Targets: Arms, Chest

shoulders abdominals arms +1

Quadriceps

Dumbbell Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Core (abdominals, obliques)

Front Plank to Side Plank

Targets: Shoulders, Back, Glutes

abdominals shoulders back +1

Pectoralis Major (Lower Chest)

Cable Decline Press

Targets: Triceps, Deltoids

mid and lower chest triceps shoulders

Hip flexors

Weighted Hanging Straight Leg Raise

Targets: Lower abdominals, Grip strength

hip flexors lower abdominals forearms

Glutes

Band Good Morning

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

Runner's Stretch for Thighs

Targets:

quads hip flexors

Biceps brachii

Dumbbell Peacher Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Latissimus Dorsi

Wide Grip Pull-Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +2

Pectoralis Major (Upper Part)

Dumbbell Incline Chest Press

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Quadriceps

Barbell Single Leg Split Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Chest

EZ Bar Lying Bent Arms Pullover

Targets: Shoulders, Upper Back

chest triceps lats +2

Abdominals

Band Bicycle Crunch

Targets: Obliques

abdominals obliques

Core muscles (abs, obliques)

Band Horizontal Pallof Press

Targets: Shoulders, Arms

abdominals shoulders arms

Glutes

Kettlebell One-Arm Swing

Targets: Core, Shoulders, Back

glutes hamstrings abdominals +2

Chest (Pectoralis Major)

Clock Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core Stability Muscles

chest shoulders triceps +1

Triceps Brachii

Dumbbell Pronate Grip Triceps Extension

Targets: Anconeus

triceps forearms

Biceps Brachii

Dumbbell Prone Incline Hammer Curl

Targets: Brachialis

biceps biceps

Biceps

Weighted Standing Curl

Targets: Forearms

biceps forearms

Latissimus dorsi

Foam Rolling for Lat Muscles

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Deltoids

Barbell Standing Military Press

Targets: Triceps, Core

shoulders triceps abdominals

Glutes

Single Leg Hip Thrusts

Targets: Hamstrings, Core

glutes hamstrings abdominals

Shoulders

Kettlebell One-Arm Clean and Jerk

Targets: Core, Back, Legs

shoulders abdominals back +1

Latissimus Dorsi

Smith Narrow Row

Targets: Rhomboids

lats traps (mid-back)

Shoulders (Deltoids)

Dumbbell Military Press with Russian Twist and Legs Off the Floor

Targets: Core (Obliques), Core (Rectus Abdominis)

shoulders obliques abdominals

Triceps

EZ Bar Standing French Press

Targets: Shoulders, Upper Chest

triceps shoulders upper pectoralis

Rectus Abdominis

Roman Chair Sit-Ups

Targets: Hip Flexors

abdominals hip flexors

Biceps Brachii

Dumbbell Zottman Preacher Curl

Targets: Brachioradialis

biceps forearms

Biceps Brachii

Dumbbell Cross-Body Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Band Incline Y Raise

Targets: Upper back

shoulders traps

Abdominals

Dead Bug Exercise

Targets: Hip flexors, Glutes, Shoulders

abdominals hip flexors glutes +1

Trapezius

Lever Gripless Shrug

Targets: Rhomboids, Levator scapulae

traps traps (mid-back) traps

Shoulders

Left Uppercut

Targets: Biceps, Core

shoulders biceps abdominals

Deltoids (Shoulders)

Side Step Upright Row

Targets: Trapezius (Upper back), Biceps (Arms)

shoulders upper traps biceps

Triceps

EZ Barbell JM Bench Press

Targets: Pectorals, Deltoids

triceps chest shoulders

abdominal muscles

Side Step Crunch

Targets: obliques, hip flexors

abdominals obliques hip flexors

Biceps Brachii

Dumbbell Standing One Arm Concentration Curl

Targets: Brachialis

biceps biceps

Glutes

Band Step-Ups

Targets: Hamstrings, Calves, Core

glutes quads hamstrings +2

Obliques

Half Wipers (Bent Leg)

Targets: Rectus Abdominis

obliques abdominals

Inner thighs

Seated Wide Angle Pose

Targets: Lower back, Spine

inner thigh hamstrings hips +2

Latissimus Dorsi

L-Sit Pull-Ups

Targets: Core Muscles, Trapezius

lats biceps abdominals +1

Wrist flexors

Dumbbell Seated Neutral Wrist Curl

Targets: Forearm muscles

wrist flexors forearms

Deltoids

Cable Upright Row

Targets: Upper Trapezius

shoulders upper traps

Upper back (lats, traps)

Barbell Pendlay Row

Targets: Biceps, Core, Lower back

traps biceps abdominals +1

Upper arms

Supination Bar Suspension Stretch

Targets: Shoulders, Forearms

arms shoulders forearms

Erector Spinae (lower back)

Weighted Hyperextensions on Stability Ball

Targets: Gluteus Maximus, Hamstrings, Core

lower back gluteus maximus hamstrings +1

Quadriceps

Split Squats

Targets: Calves, Core

quads hamstrings glutes +2

obliques

Oblique Crunches with Straight Leg Lift

Targets: rectus abdominis

obliques abdominals

Hip Rotators

Band Seated Hip External Rotation

Targets: Glutes, Hip Abductors

glutes glutes glutes

Quadriceps

Lying Side Quadriceps Stretch

Targets: Hip flexors

quads hip flexors

Pectoralis Major

Barbell Bench Press

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Rectus abdominis

Roll Press Plank

Targets: Shoulders, Back, Hips

abdominals obliques shoulders +2

Latissimus dorsi

Cable One-Arm Twisting Seated Row

Targets: Obliques, Rhomboids, Biceps

lats obliques traps (mid-back) +1

Pectoralis major (upper chest)

Lever Incline Hammer Chest Press

Targets: Anterior deltoids (front shoulders), Triceps brachii

upper pectoralis anterior deltoid triceps

Quadriceps

Lever Alternate Leg Press

Targets: Calves, Hip Flexors

quads hamstrings glutes +2

Chest

Isometric Wipers

Targets: Core

chest abdominals

Core muscles (abdominals, obliques)

Resistance Band Spider Crawls

Targets:

abdominals shoulders glutes +1

Quadriceps

Barbell Olympic Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Latissimus Dorsi

Underhand Grip Inverted Back Row

Targets: Biceps Brachii, Trapezius

lats traps (mid-back) biceps +1

Chest (Pectorals)

Dumbbell Lying on Floor Hammer Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Dumbbell Single Leg Squats

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +2

Deltoids (shoulders)

Dumbbell Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Gastrocnemius

Dumbbell Seated One Leg Calf Raise

Targets: Stabilizing muscles in the lower leg and foot

gastrocnemius soleus calves

Upper back (Latissimus Dorsi)

Inverted Row with Straps

Targets: Biceps, Core, Shoulders

lats biceps abdominals +1

Forearm Flexors

Dumbbell One-Arm Wrist Curl

Targets: Wrist Muscles

wrist flexors forearms

Gastrocnemius

Two Legs Calf Raise with Band

Targets:

gastrocnemius soleus

Biceps Brachii

Weighted Plate Standing Biceps Curl

Targets: Forearms

biceps forearms

Core

Side and Front In-Out Exercise

Targets: Waist, Hips

abdominals obliques hips

Lower back muscles

Seated Lower Back Stretch

Targets: Hips, Glutes

lower back hamstrings hips +1

Latissimus Dorsi

Lever Reverse Grip Lateral Pulldown

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Glutes

Barbell One-Leg Hip Thrust

Targets: Hamstrings, Core

glutes hamstrings abdominals

Triceps Brachii

EZ Barbell Incline Triceps Extension

Targets: Anterior Deltoids

triceps anterior deltoid

Quadriceps

Smith Sumo Chair Squat

Targets: Hamstrings, Glutes, Hip adductors

quads hamstrings glutes +1

Obliques

Weighted Russian Twist

Targets: Rectus abdominis, Transverse abdominis, Hip flexors

obliques abdominals abdominals +1

Chest

Kneeling Knuckle Push-Ups

Targets: Shoulders, Core

chest triceps shoulders +1

Biceps

Kettlebell Standing Crush Curl

Targets: Shoulders, Core

biceps shoulders abdominals

Back (Latissimus Dorsi)

Barbell Bent Over Rows

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Biceps Brachii

Barbell Drag Curl

Targets: Forearm Flexors

biceps wrist flexors

Triceps

Diamond Push-Ups

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Biceps

Dumbbell Standing Preacher Curl

Targets: Forearms, Brachialis

biceps forearms biceps

hip flexors

Rocking Half Frog Stretch

Targets: inner thighs

hip flexors inner thigh

Gastrocnemius

Sled Backward Angled Calf Raise

Targets: Soleus

gastrocnemius soleus

Shoulders (Deltoids)

Seated Shoulder Flexor Depressor Retractor

Targets: Upper Back (Rhomboids), Upper Back (Trapezius)

shoulders traps (mid-back) upper traps

Pectorals

Assisted Chest Dip

Targets: Triceps, Anterior Deltoids

chest triceps anterior deltoid

Cardiovascular system

Running Cardio

Targets: Quadriceps, Hamstrings, Calves

cardiovascular quads hamstrings +1

Glutes

Walking Lunge

Targets: Hamstrings, Calves, Core

glutes quads hamstrings +2

Deltoids

Smith Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps Brachii

Cable One-Arm Inner Biceps Curl

Targets: Brachialis

biceps biceps

Calves

Donkey Calf Raises

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Glutes

Straight Leg Kickback

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

High Knee Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Gastrocnemius

Barbell Seated Calf Raise

Targets: Soleus

gastrocnemius soleus

Neck flexors

Weighted Lying Neck Flexion

Targets: Sternocleidomastoid

neck neck

Biceps Brachii

Concentration Curls

Targets: Brachialis

biceps biceps

Erector Spinae (lower back)

Lying Back Extensions

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Triceps Brachii

Dumbbell Seated Triceps Extension

Targets: Deltoids

triceps shoulders

Brachialis

Dumbbell Lying Supine Curl

Targets: Brachioradialis, Forearm muscles

biceps biceps forearms +1

Legs

Elliptical Machine Walk

Targets: Arms, Glutes, Core

legs arms glutes +1

Deltoids

Band Front Raise

Targets: Trapezius

shoulders traps

Infraspinatus

Cable Kneeling Shoulder External Rotation

Targets: Rhomboids, Lower Trapezius

shoulders shoulders traps (mid-back) +1

Hamstrings

Cable Standing Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Obliques

Side Plank Knee Tuck

Targets: Hip flexors, Shoulders

obliques abdominals hip flexors +1

Trapezius

Kettlebell Incline Shrug

Targets: Deltoids

traps shoulders

Quadriceps

Lever Elliptical Static Walk

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Quadriceps

Horse Stance Squat

Targets:

quads hamstrings glutes +1

Wrist Extensors

Dumbbell One-Arm Reverse Wrist Curl

Targets: Forearm Muscles

wrist extensors forearms

Calves

Jumping Jacks

Targets: Arms, Shoulders, Core

calves arms shoulders +3

Pectorals (Chest)

Weighted Svend Press

Targets: Shoulders, Triceps

chest shoulders triceps

Shoulders

Barbell Hang Snatch

Targets: Core, Back, Legs

shoulders abdominals back +1

Hamstrings

Dumbbell Single Leg Deadlift

Targets: Lower back, Core

hamstrings glutes lower back +1

Pectoralis Major (upper chest)

Kettlebell Incline Hammer Press

Targets: Deltoids, Triceps, Core Muscles

upper pectoralis shoulders triceps +1

Quadriceps

Full Squat Mobility

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Shoulders

Behind the Head Ball Slam

Targets: Legs, Back

shoulders arms abdominals +2

Biceps

Cable Rope Hammer Preacher Curl

Targets: Forearms

biceps forearms

Glutes

Dumbbell Sumo Pull Through

Targets: Hamstrings, Lower Back, Core

glutes hamstrings lower back +1

Shoulders

Barbell Snatch

Targets: Legs, Back, Core

shoulders legs back +1

Upper Back

Dumbbell Palm Rotational Bent Over Row

Targets: Biceps, Shoulders, Core

traps biceps shoulders +1

Pectoralis Major

Smith Hex Press

Targets: Triceps Brachii, Anterior Deltoids

chest triceps anterior deltoid

Quadriceps

Lever Horizontal One-Leg Press

Targets:

quads hamstrings glutes

Quadriceps

Single Leg Push-Offs

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Gluteus Maximus

Lever Reverse Hyperextension

Targets: Hamstrings, Erector Spinae

gluteus maximus hamstrings lower back

Deltoids (Shoulders)

Dumbbell Push Press

Targets: Triceps, Upper chest

shoulders triceps upper pectoralis

Latissimus dorsi

Band Assisted Pull Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Quadriceps

Alternate Sprinter Lunge

Targets: Calves, Core

quads hamstrings glutes +2

Biceps

Dumbbell Incline Alternate Hammer Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Deltoids

Sky Punch

Targets: Upper back

shoulders traps

Quadriceps

Kettlebell Lunge Pass Through

Targets: Core, Shoulders

quads hamstrings glutes +2

Quadriceps

Barbell Wide Squat

Targets: Glutes, Hamstrings, Adductors

quads glutes hamstrings +1

Rectus Abdominis

Tuck Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Forearm Muscles

Standing Mid-Air Finger Bounces

Targets: Finger Flexors, Finger Extensors

forearms hands hands

Core

Bear Crawl

Targets: Quadriceps, Hamstrings, Glutes

abdominals shoulders quads +3

Latissimus Dorsi

Band Kneeling One Arm Pulldown

Targets: Biceps, Shoulders, Core

lats biceps shoulders +1

Inner thighs

Butterfly Yoga Pose

Targets: Hips, Lower back

inner thigh hips lower back

Infraspinatus

Shoulder Lateral Rotation

Targets: Posterior Deltoid

shoulders shoulders posterior deltoid

Hamstrings

Basic Toe Touch

Targets: Lower Back, Calves

hamstrings lower back calves

Obliques

Bent Over Twists

Targets: Erector Spinae, Rectus Abdominis

obliques lower back abdominals

Latissimus Dorsi

Barbell Underhand Bent Over Row

Targets: Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Quadriceps

Stationary Bike Walk Cardio

Targets: Glutes, Calves

quads hamstrings glutes +1

Latissimus Dorsi

Cable Wide Grip Rear Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Deltoids

Lever Seated Hammer Grip Shoulder Press

Targets: Triceps, Upper Pectorals

shoulders triceps upper pectoralis

Latissimus Dorsi

Cable Seated Wide Grip Row

Targets: Rhomboids, Trapezius, Biceps Brachii

lats traps (mid-back) traps +1

Pectoralis Major

Clap Push-Ups

Targets: Triceps, Deltoids, Core

chest triceps shoulders +1

core

Plank Exercise

Targets: shoulders, back, glutes

abdominals shoulders back +1

Deltoids

Dumbbell Upright Row

Targets: Trapezius

shoulders traps

Shoulders

Boxing Right Hook

Targets: Core, Arms

shoulders abdominals arms

Biceps

Dumbbell Reverse Spider Curl

Targets: Forearms

biceps forearms

Biceps

Kettlebell Incline Alternate Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Uppercuts

Targets: Arms (Biceps and Triceps), Core, Legs

shoulders arms abdominals +1

Quadriceps

Spin Hook Kick

Targets: Hamstrings, Calves, Core

quads hamstrings calves +2

Rear Deltoids

Dumbbell Lying One Arm Rear Deltoid Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Latissimus Dorsi (Lats)

Dumbbell Single Arm Pullover

Targets: Triceps, Pectorals

lats triceps chest

Quadriceps

Dumbbell Split Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Deltoids

Dumbbell Lateral Raises

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Glutes

Barbell Glute Bridge

Targets: Hamstrings, Core

glutes hamstrings abdominals

Biceps

Dumbbell Preacher Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi (Back)

Assisted Close Grip Pull-Up

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Latissimus dorsi

Cable Close Grip Front Lat Pulldown

Targets: Biceps, Middle trapezius, Lower trapezius

lats biceps traps (mid-back) +1

Deltoids

Dumbbell Iron Cross

Targets: Trapezius, Rotator Cuff

shoulders traps shoulders

Latissimus dorsi

Band Fixed Back Underhand Pulldown

Targets: Rhomboids, Biceps, Rear deltoids

lats traps (mid-back) biceps +1

Quadriceps

Lever Seated Leg Press

Targets:

quads hamstrings glutes

Latissimus Dorsi

Wide Grip Rear Pull-Up

Targets: Biceps Brachii, Rear Deltoids, Upper Trapezius

lats biceps posterior deltoid +1

Chest

Dumbbell Burpees

Targets: Shoulders, Triceps

chest legs abdominals +2

Shoulders

Dumbbell Alternate Z Press

Targets: Core

shoulders abdominals

Latissimus Dorsi

Reverse Grip Machine Lat Pulldown

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Inner Thigh (Adductors)

Bodyweight Side Lying Inner Thigh Raises

Targets: Hip Flexors, Glutes

inner thigh hip flexors glutes

Deltoids

Kettlebell Incline Y Raise

Targets:

shoulders traps

spinal erectors

Spine Twist

Targets: core muscles, back muscles, abdominal muscles

lower back abdominals back +1

Quadriceps

Barbell Bench Squat

Targets: Core, Calves

quads hamstrings glutes +2

Chest

Kettlebell One-Arm Floor Press

Targets: Core, Upper Back

chest shoulders triceps +2

Erector spinae (lower back)

Back Extensions on Exercise Ball

Targets: Glutes, Hamstrings, Core

lower back glutes hamstrings +1

Hamstrings

Assisted Inverse Leg Curls

Targets: Glutes

hamstrings glutes

Rectus Abdominis (Lower Abs)

Cocoons

Targets: Obliques

lower abdominals obliques

biceps

Dumbbell Alternate Seated Hammer Curl

Targets: brachialis, brachioradialis

biceps biceps forearms

Upper Back

Kettlebell Alternating Row

Targets: Shoulders, Core

traps shoulders abdominals

Pectoralis Major

Foam Rolling for Chest (Pec)

Targets: Pectoralis Minor

chest chest

Posterior Deltoids

Band Bent Over Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Deltoids

Twist Front Raise

Targets: Trapezius

shoulders traps

Upper back (trapezius)

Band Incline Row

Targets: Biceps, Forearms, Core

upper traps traps (mid-back) biceps +2

Triceps

Cable Incline Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Hamstrings

Cable Assisted Inverse Leg Curl

Targets: Gluteus Maximus

hamstrings gluteus maximus

Deltoids (Shoulders)

Dumbbell Z Press

Targets: Core Muscles

shoulders abdominals

Biceps

Barbell Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Lower abdominal muscles

Lying Leg Raises

Targets: Hip flexors, Quadriceps

lower abdominals hip flexors quads

Pectoral Muscles

Back and Pec Stretch

Targets: Back Muscles

chest back

Hips

Lying Knee to Chest Stretch

Targets: Lower Back

hips lower back

Quadriceps

Jump Split

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Thoracic spine

Kneeling Back Rotation Stretch

Targets: Obliques, Hip flexors

spine obliques hip flexors

Chest

Push-Up Pull

Targets: Core, Upper Back

chest shoulders triceps +2

Rectus Abdominis

Band Decline Sit-ups

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Rectus Abdominis

Quarter Sit-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Barbell Low Bar Squat with Rack

Targets: Calves, Core stabilizers

quads hamstrings glutes +2

Wrist Flexors

Cable Wrist Curls

Targets: Forearm Muscles, Biceps

wrist flexors forearms biceps

Glutes

Single Straight Leg Glute Bridge Hold

Targets: Hamstrings, Core

glutes hamstrings abdominals

Latissimus Dorsi

Cable Seated High Row (V-Bar)

Targets: Trapezius, Biceps, Forearms

lats traps (mid-back) traps +2

Hamstrings

Butt Kicks

Targets: Glutes, Calves

hamstrings glutes calves

Obliques

45 Degree Side Bend

Targets: Rectus Abdominis

obliques abdominals

Shoulders (Deltoids)

Dumbbell Seated Military Press with In & Out Leg Raise

Targets: Core (Abdominals and Hip Flexors)

shoulders abdominals

Shoulders (Deltoids)

Kettlebell Kneeling One-Arm Bottoms Up Press

Targets: Core (Abdominals and Obliques)

shoulders abdominals

Rear Deltoids

Dumbbell Lying Rear Delt Row

Targets: Rhomboids, Trapezius, Latissimus Dorsi

posterior deltoid traps (mid-back) traps +1

Rhomboids

Band Lying Reverse Grip Row

Targets: Biceps, Rear Deltoids

traps (mid-back) traps biceps +1

Triceps Brachii

Cable Lying Triceps Extension

Targets: Anconeus

triceps forearms

Calves

Seated Calf Stretch

Targets: Hamstrings

calves hamstrings

Chest (Pectoralis Major)

Dumbbell Svend Press

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Hip Flexors

Flexion and Extension Hip Stretch

Targets: Glutes, Hamstrings

hip flexors glutes hamstrings

Upper Chest (Pectoralis Major)

Kettlebell Incline Bench Press

Targets: Shoulders (Deltoids), Triceps

upper pectoralis shoulders triceps

Latissimus Dorsi

Cable Rope Crossover Seated Row

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Hamstrings

Dumbbell Single-Arm Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Core

Open and Knee Tuck on a Padded Stool

Targets: Hips, Thighs

abdominals hips thighs

Latissimus Dorsi (Lats)

Rocky Pull-Up Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Thigh Extensions

Targets: Hamstrings

quads hamstrings

Triceps

Assisted Triceps Dip

Targets: Shoulders, Chest, Core

triceps shoulders chest +1

Quadriceps

Bodyweight Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Chest

Archer Push-Ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Hip abductors

Side Shuffle Leg Side Lift

Targets: Glutes, Quadriceps, Core

glutes glutes quads +1

Pectoralis Major

Decline Kneeling Push-Up on Box

Targets: Triceps Brachii

chest triceps

Shoulders

Barbell Standing Close Grip Military Press

Targets: Triceps

shoulders triceps

Rear Deltoids

Barbell Bent Over Reverse Raise

Targets: Upper Back, Rhomboids, Trapezius

posterior deltoid traps traps (mid-back) +1

Quadriceps

Invisible Chair Pose

Targets: Hamstrings, Calves, Core

quads hamstrings calves +1

Pectoralis Major (Lower Chest)

Dumbbell Decline Hammer Press

Targets: Triceps, Deltoids

mid and lower chest triceps shoulders

Obliques

Standing Lateral Stretch

Targets: Latissimus Dorsi, Lower Back

obliques lats lower back

Neck muscles (including trapezius and sternocleidomastoid)

Front and Back Neck Stretch

Targets: Shoulder muscles

neck shoulders

Gluteus Maximus

Seated Glute Stretch

Targets: Hip Flexors, Quadriceps

gluteus maximus hip flexors quads

Thighs (Quadriceps)

Sumo Deadlift High Pull

Targets: Shoulders (Deltoids)

quads hamstrings shoulders

Hip Flexors

Roll Hip Stretch

Targets: Quadriceps, Hamstrings

hip flexors glutes quads +1

Rectus Abdominis

Captain's Chair Leg Raise

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Upper Back (Rhomboids)

Cable Reverse Grip Seated High Row

Targets: Rear Deltoids, Biceps

traps (mid-back) traps posterior deltoid +1

Biceps Brachii

Dumbbell Standing Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Duck Side Punch

Targets: Core, Legs

shoulders abdominals legs

Neck flexors

Cable Seated Neck Flexion

Targets: Sternocleidomastoid

neck neck

Glutes

Lying Hip Lift on Stability Ball

Targets: Hamstrings

glutes hamstrings

Quadriceps

Barbell Lunges

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Hip Flexors

Lying Leg Tuck Hip Stretch

Targets:

hip flexors

Triceps

Medicine Ball Close Grip Push-Ups

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Shoulders

Barbell Power Snatch From Blocks

Targets: Hips, Legs, Back

shoulders hips legs +1

Gastrocnemius

Lever Seated Squat Calf Raise

Targets: Quadriceps, Glutes, Hamstrings

gastrocnemius soleus quads +2

Triceps Brachii

Cable Kneeling Triceps Extension

Targets: Anterior Deltoid

triceps anterior deltoid

Shoulders

Dumbbell Clean and Press

Targets: Legs, Core, Back

shoulders legs abdominals +1

Pectoralis Major

Kneeling Rotational Push-Up

Targets: Deltoids, Core Muscles (Abdominals, Obliques)

chest shoulders abdominals

Obliques

Supine Windshield Wipers

Targets: Hips

obliques hips

Hip flexors

Iron Cross Stretch

Targets: Lower back muscles, Thigh muscles

hip flexors glutes lower back +1

hip flexors

Kneeling Hip Flexor Stretch

Targets: quadriceps

hip flexors quads

Shoulders

Boxing Left Hook

Targets: Triceps, Core, Upper Back

shoulders triceps abdominals +1

Hamstrings

Barbell Straight Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Pectoralis Major

Landmine Single Arm Low Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Chest (Pectorals)

Wide Hand Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Triceps

Cable Rope Incline Tricep Extension

Targets: Shoulders, Forearms

triceps shoulders forearms

Quadriceps

Bicycle Recline Walk Cardio

Targets: Core, Calves, Hip Flexors

quads hamstrings glutes +3

Shoulders

Boxing Right Cross

Targets: Core, Arms, Legs

shoulders abdominals arms +1

Chest

Ring Dips

Targets: Core, Back

chest triceps shoulders +2

Lower Abs

Vertical Leg Raise

Targets: Hip Flexors

lower abdominals hip flexors

Deltoids

Lying Around the World

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Pectoralis Major (upper chest)

Dumbbell Incline Fly on Exercise Ball

Targets: Anterior Deltoids, Biceps

upper pectoralis anterior deltoid biceps

Shoulders

Full Planche

Targets: Wrists, Triceps, Chest

shoulders abdominals forearms +2

Core (Abdominals)

Hollow Hold

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Adductor muscles (inner thighs)

Hip Adduction

Targets: Quadriceps, Glutes

inner thigh quads glutes

Obliques

Side Plank with Wall Support

Targets: Quadratus lumborum, Shoulder stabilizers

obliques lower back shoulders

Glutes

Cable Pull Throughs

Targets: Hamstrings

glutes hamstrings

Hamstrings

Dumbbell Stiff Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Triceps Brachii

Band Pushdown

Targets: Anconeus

triceps forearms

Rectus Abdominis

Leg Raises with Hip Lift

Targets: Hip Flexors, Glutes

abdominals hip flexors glutes

Latissimus Dorsi

Lever Bent Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Rectus Abdominis

Stability Ball Crunch

Targets: Obliques, Transverse Abdominis

abdominals obliques abdominals

Rectus Abdominis

Cable Tuck Reverse Crunch

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Shoulders

EZ Barbell Anti-Gravity Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Lever Linear Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Obliques

Ear to Knee Side Bend

Targets: Lower Back, Core

obliques lower back abdominals

Biceps Brachii

Barbell Alternate Biceps Curl

Targets: Brachialis, Forearm Muscles

biceps biceps forearms

Hamstrings

Smith Machine Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Biceps Brachii

Dumbbell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Glutes

Pigeon Hip Stretch

Targets: Hip Flexors, Hip Adductors

glutes hip flexors inner thigh

Latissimus Dorsi

Shoulder Grip Pull-Ups

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Anterior deltoids

Barbell Incline Shoulder Press

Targets: Triceps brachii, Upper pectoralis major

anterior deltoid lateral deltoid triceps +1

Triceps

Reverse Push-Ups with Elbow Lift

Targets: Shoulders, Upper Back, Core

triceps shoulders traps +1

Legs (quadriceps and hamstrings)

Barbell Split Clean

Targets: Core, Back

legs shoulders abdominals +1

Hip External Rotators

Hip Lateral Rotation (External Rotation)

Targets: Hip Flexors

glutes hip flexors

Quadriceps

Semi Squat Jump

Targets:

quads hamstrings glutes +1

Pectorals (Chest)

Assisted Weighted Push-Ups

Targets: Triceps, Shoulders

chest triceps shoulders

Rectus Abdominis (lower abs)

Lever Banded Abdominal Leg Raises

Targets: Hip flexors

lower abdominals hip flexors

Shoulders

Medicine Ball Catch and Overhead Throw

Targets: Chest, Core, Arms

shoulders chest abdominals +1

Biceps Brachii

EZ Barbell Seated Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids

Pike Push-Ups

Targets: Pectorals, Triceps, Core

shoulders chest triceps +1

Rectus Abdominis

Cable Decline Crunch

Targets: Obliques

abdominals obliques

Upper Pectoral Muscles

Cable Incline Fly

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Hamstrings

Knee Flexion

Targets: Gastrocnemius

hamstrings gastrocnemius

Chest

Push-Up Row

Targets: Core, Biceps, Triceps

chest back shoulders +3

Quadriceps

Sled Reverse Hack Squat

Targets: Hamstrings

quads hamstrings

Glutes

Cable Deadlift

Targets: Hamstrings

glutes hamstrings

Forearm muscles

Wrist Push-Ups

Targets: Wrist flexors, Deltoids

forearms wrist flexors shoulders

Biceps Brachii

Band Prone Incline Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Latissimus Dorsi

Cable Lateral Pulldown with Rope Attachment

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Deltoids

Shoulder Transverse Abduction

Targets: Rotator Cuff Muscles

shoulders shoulders

Quadriceps

Dumbbell Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Deltoids

Dumbbell Lateral to Front Raise

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Quadriceps

Standing Side Kicks

Targets: Glutes, Hamstrings, Hip Abductors

quads glutes hamstrings +1

Chest

Standing Plate Press

Targets: Shoulders, Triceps

chest shoulders triceps

Quadriceps

Barbell Zercher Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +2

Latissimus Dorsi

Cable Seated Floor Row with Rope

Targets: Rhomboids, Biceps, Rear Deltoids

lats traps (mid-back) biceps +1

Pectorals (chest)

Dumbbell One Arm Floor Fly

Targets: Deltoids (shoulders), Triceps (back of arms)

chest shoulders triceps

Core

Side Kick Burpee

Targets: Shoulders, Glutes

abdominals legs arms +2

Core (abdominals, obliques)

Elbow Up and Down Dynamic Plank

Targets: Shoulders, Arms, Lower back

abdominals shoulders arms +1

Pectoralis Major

Lever Lying Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Quadriceps

Spin Back Kick

Targets: Calves, Hip Flexors

quads hamstrings glutes +3

Quadriceps

Dumbbell Goblet Split Squat with Front Foot Elevated

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Deltoids (shoulders)

Shoulder Transverse Extension

Targets: Rotator cuff muscles

shoulders shoulders

Latissimus dorsi

Lever Seated Row (Plate Loaded)

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Triceps

Cable One Arm Side Triceps Pushdown

Targets: Core stabilizers, Shoulder stabilizers

triceps abdominals shoulders

Shoulders

Standing Upright Shoulders Stretch

Targets: Upper Back

shoulders traps

Latissimus Dorsi

Lever Bent-Over Row with V-Bar

Targets: Trapezius, Rhomboids, Biceps Brachii

lats traps traps (mid-back) +1

Glutes

Barbell Sumo Deadlift

Targets: Quadriceps, Lower Back, Core

glutes hamstrings quads +2

Latissimus Dorsi

Cable One Arm Lat Pulldown

Targets: Biceps, Core

lats biceps abdominals

Deltoids

Barbell Seated Behind Head Military Press

Targets: Triceps, Upper Chest, Trapezius

shoulders triceps upper pectoralis +1

deltoids

Band Front Lateral Raise

Targets: upper body stabilizer muscles

shoulders traps

Quadriceps

Barbell Front Rack Lunge

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Deltoids

Shoulder Extension

Targets: Latissimus dorsi, Rhomboids

shoulders lats traps (mid-back)

Pronator teres

Forearm Pronation

Targets:

forearms forearms

Deltoids

Landmine Shoulder to Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Core (abdominals, obliques)

Twist and Leg Lift

Targets: Quadriceps, Glutes, Hamstrings

abdominals quads glutes +1

Hamstrings

Lever Seated One Leg Curl

Targets: Calves

hamstrings calves

Quadriceps

Squat on a Padded Stool

Targets: Gluteus Maximus, Hamstrings, Core

quads gluteus maximus hamstrings +1

Erector Spinae (Lower Back)

Lumbar Flexion

Targets: Rectus Abdominis (Core), Hip Flexors (Psoas)

lower back abdominals hip flexors

Biceps

L-Sit Chin-Up

Targets: Core, Upper Back, Shoulders

biceps lats abdominals +2

Quadriceps

Weighted Sissy Squats

Targets: Hip Flexors, Calves, Core

quads hip flexors calves +1

Triceps Brachii

Triceps Press

Targets: Deltoids

triceps shoulders

Hip Flexors

Roll Hip Lat Stretch

Targets: Glutes, Quadriceps

hip flexors lats glutes +1

Deltoids

Shoulder Abduction

Targets: Rotator Cuff Muscles

shoulders shoulders

Iliopsoas

Hip Flexion

Targets: Rectus Femoris, Sartorius

hip flexors rectus femoris quads

Quadriceps

Smith Low Bar Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Deltoids

Lever Shoulder Press (Plate Loaded)

Targets: Triceps, Upper Pectorals

shoulders triceps upper pectoralis

Obliques

Cable Kneeling Side Crunch

Targets: Rectus Abdominis, Erector Spinae

obliques abdominals lower back

Shoulders

Side Step Overhead Swing

Targets:

shoulders abdominals legs

Pectoralis Major (Lower Chest)

Weighted Plate Decline Chest Press

Targets: Triceps, Shoulders

mid and lower chest triceps shoulders

Gluteus Maximus

Lever Standing Hip Extension

Targets: Hamstrings, Hip Flexors

gluteus maximus gluteus medius hamstrings +1

Quadriceps

Kettlebell Front Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Deltoids

Band Behind Neck Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Abdominals

Lever Ab Swings

Targets: Hip flexors

abdominals hip flexors

Obliques

Alternate Heel Touchers

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Thighs

Bodyweight Squats

Targets: Glutes, Core

thighs glutes abdominals

Quadriceps

Barbell Bench Lateral Step-Up

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Triceps

Close-Grip Push-Up on Knees

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Quadriceps

Sled One Leg Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Latissimus Dorsi

Bench Pull-ups

Targets: Biceps Brachii, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Forearm muscles

Dumbbell Over Bench Wrist Curl

Targets: Wrist flexors

forearms wrist flexors

Legs

Dumbbell Clean

Targets: Back, Arms

legs shoulders abdominals +2

Quadriceps

Side Step Deep Squats

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Quadriceps

Smith Machine Chair Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Hamstrings

Kneeling Toe Up Hamstring Stretch

Targets: Lower back

hamstrings lower back

Upper arms

Vertical Arm Stretch

Targets: Shoulders, Chest

arms shoulders chest

Legs

Barbell Power Snatch

Targets: Upper back, Traps

legs shoulders abdominals +2

Shoulders

Dumbbell Seated Bench Press

Targets: Chest, Triceps

shoulders chest triceps

Chest

Band Incline Hammer Press

Targets: Shoulders, Triceps

chest shoulders triceps

Abdominals

Lever Lying Crunch

Targets: Hip flexors

abdominals hip flexors

Abdominals

Resistance Band Kneeling High-Low Anti-Rotation

Targets: Shoulders, Back

abdominals obliques shoulders +1

Gluteus Maximus

Lever Glute Press

Targets: Hamstrings, Quadriceps

gluteus maximus hamstrings quads

Shoulders

Armless Prayer Stretch

Targets: Upper Back

shoulders traps

chest

Modified Hindu Push-Ups

Targets: shoulders, triceps, core

chest shoulders triceps +1

Rectus Abdominis

Lever Seated Crunch

Targets: Obliques

abdominals obliques

Quadriceps

Bodyweight Reverse Lunge with Overhead Reach

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Astride Jumps

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Weighted Plates Bulgarian Split Squat

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

pectoralis major

Chest and Front of Shoulder Stretch

Targets:

chest chest shoulders +1

Shoulders (Deltoids)

Band Seated Neutral Grip Shoulders Press

Targets: Triceps

shoulders triceps

Biceps Brachii

Cable Preacher Curl

Targets: Brachialis

biceps biceps

Quadriceps

Single Leg Squat with Support

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Shoulders

Kettlebell Seated Two-Arm Military Press

Targets: Core

shoulders abdominals

Triceps

Diamond Push-Ups on Knees

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Core muscles

Stability Ball Front Plank

Targets: Shoulders, Glutes, Back

abdominals shoulders glutes +1

Deltoids

Shoulder Flexion

Targets: Upper Trapezius, Pectoralis Major

shoulders upper traps chest

Deltoids (Shoulders)

Cable Lateral Raise

Targets: Trapezius (Upper Back)

shoulders upper traps

Obliques

Cable Twists

Targets: Rectus abdominis, Transverse abdominis

obliques abdominals abdominals

Forearms

Trap Bar Farmer's Carry

Targets: Trapezius, Shoulders, Legs

forearms abdominals traps +2

Biceps

EZ Barbell Close Grip Curl

Targets: Brachialis

biceps biceps

Core Muscles

Forward Arms Plank

Targets: Back, Legs

abdominals shoulders back +1

Chest

Bosu Ball Push-Ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Biceps Brachii

Olympic Barbell Hammer Curls

Targets: Brachioradialis

biceps forearms

Rectus Abdominis

Hanging Straight Leg Raises

Targets: Hip Flexors

abdominals hip flexors

Biceps Brachii

Cable Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Upper Back

Cable Twisting Pull Back

Targets: Shoulders, Core, Biceps

traps shoulders abdominals +1

Latissimus Dorsi

Lying Floor Row with Bent Knee

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Anterior Deltoids

Dumbbell Seated Alternate Front Raise

Targets: Lateral Deltoids, Trapezius

anterior deltoid lateral deltoid traps

Quadriceps

Air Bike

Targets: Calves, Biceps, Triceps

quads hamstrings glutes +6

Latissimus Dorsi

Cable Seated Row with V-Bar

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Trapezius

Plate-Loaded Lever Shrug

Targets: Deltoids

traps shoulders

Core muscles (obliques and abdominals)

Weighted Bag Spins

Targets: Lower back, Hip flexors

abdominals lower back hip flexors

Thighs

Power Clean

Targets: Back, Shoulders, Core

thighs back shoulders +1

Anterior tibialis

Ankle Dorsal Flexion

Targets: Gastrocnemius, Soleus

tibialis gastrocnemius soleus

Chest (Pectoralis Major)

Dumbbell Lying One Arm Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Forearms

Incline Finger Press

Targets: Finger flexors

forearms hands

Hip Flexors

Seated Leg Raise

Targets: Quadriceps, Core Muscles

hip flexors quads abdominals

Obliques

Lever Kneeling Twist

Targets: Rectus Abdominis, Erector Spinae

obliques abdominals lower back

Deltoids

Smith Standing Military Press

Targets: Triceps, Upper Pectorals, Trapezius

shoulders triceps upper pectoralis +1

Latissimus Dorsi

Self-Assisted Inverted Pullover

Targets: Shoulders, Core

lats shoulders abdominals

Triceps

Elbow Extensions

Targets: Shoulders

triceps shoulders

Latissimus Dorsi

Cable Parallel Grip Lat Pulldown

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Back

Kettlebell Alternating Renegade Row

Targets: Shoulders, Chest

back arms abdominals +2

Shoulders

Boxing Cross Hook Cross

Targets: Core, Legs

shoulders chest arms +2

Serratus Anterior

Scapular Slide

Targets: Trapezius, Rhomboids

chest traps traps (mid-back)

Gluteus Maximus

Dumbbell Standing Hip Hugger

Targets: Core, Shoulders

gluteus maximus abdominals shoulders

Pectoralis Major

Lever Seated Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Rear Deltoids

Band Standing Rear Delt Row

Targets: Upper Back

posterior deltoid traps

Triceps Brachii

EZ Barbell Decline Triceps Extension

Targets: Anconeus, Deltoids

triceps forearms shoulders

Chest (Pectoralis Major)

Kettlebell Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Dumbbell Plyo Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Biceps brachii

Band Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Forearms

Standing Switching Palm Squeezes

Targets: Hands

forearms hands

Calves

Ankle Circles

Targets: Ankles

calves calves

Quadriceps

Barbell Overhead Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +2

Latissimus dorsi

Cable Single Arm High Row

Targets: Rhomboids, Trapezius, Teres major

lats traps (mid-back) traps +1

Quadriceps

Barbell Clean Grip Front Squat

Targets: Glutes

quads glutes

Rectus Abdominis

Lying Elbow to Knee

Targets: Obliques

abdominals obliques

Obliques

Side Bend with Arms Above

Targets: Lower back, Core

obliques lower back abdominals

Pectoralis Major (upper)

Band Incline Bench Press

Targets: Triceps, Deltoids

upper pectoralis triceps shoulders

Neck Flexors

Forward Flexion Neck Stretch

Targets: Upper Trapezius

neck upper traps

Latissimus Dorsi

Band Hammer Grip Incline Bench Two Arm Row

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Shoulders

Dumbbell Standing Around the World

Targets: Core, Upper Back

shoulders abdominals traps

Latissimus Dorsi

Lever Neutral Grip Seated Row

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Triceps

Push-ups on Forearms

Targets: Pectorals, Deltoids, Core

triceps chest shoulders +1

Obliques

Lying Oblique Crunches

Targets: Rectus Abdominis

obliques abdominals

Chest (Pectoralis Major)

Dumbbell Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Gluteus Maximus

Incline Reverse Hyperextension

Targets: Erector Spinae (Lower Back)

gluteus maximus lower back

Quadriceps

Stationary Bike Run

Targets: Calves, Core

quads hamstrings glutes +2

Neck Flexors

Weighted Standing Neck Extensions

Targets: Upper Trapezius

neck neck upper traps

Quadriceps

Walking on an Elliptical Cross Trainer

Targets: Calves, Core, Deltoids

quads hamstrings glutes +5

Upper back

Snatch Pull

Targets: Quadriceps, Calves

traps hamstrings glutes +2

Obliques

Dumbbell Russian Twist

Targets: Hip Flexors, Lower Back

obliques abdominals hip flexors +1

Glutes

Barbell Clean Deadlift

Targets: Quads, Core

glutes hamstrings lower back +2

Latissimus dorsi (lats)

Sliding Floor Pulldown on Towel

Targets: Core muscles

lats abdominals

Upper Back

Kettlebell Head Supported Row

Targets: Core

traps lats abdominals

Full body

Burpee

Targets: Core, Chest, Legs

full body abdominals chest +2

Latissimus Dorsi

Cable Twin Handle Parallel Grip Lat Pulldown

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Hip Flexors

Standing Hip Controlled Articular Rotation

Targets: Adductors, Quadriceps

hip flexors glutes inner thigh +1

Core (including abs and obliques)

Lateral Elbow Plank Walk

Targets: Shoulders, Arms, Back

abdominals shoulders arms +1

hamstrings

Lying Double Leg Kick

Targets: glutes, upper back muscles

hamstrings glutes traps

Triceps

Cable Concentration Extensions

Targets: Shoulders

triceps shoulders

Biceps Brachii

Barbell Preacher Curl

Targets: Brachialis

biceps biceps

Back muscles

Standing Boat Row

Targets: Core, Stabilizing muscles

back shoulders arms +2

Pectoralis Major (Upper Chest)

Dumbbell Incline Palm-in Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Thighs (quadriceps)

Lever Deadlift (Plate Loaded)

Targets: Glutes, Lower back

quads hamstrings glutes +1

Abdominals

Otis Up Exercise

Targets: Hip flexors, Obliques

abdominals hip flexors obliques

Core Muscles

Spell Caster Waist Exercise

Targets:

abdominals obliques

Quadriceps

Split Sprinter High Lunge

Targets:

quads hamstrings glutes +1

Lower Abdominals

Lever Seated Leg Raise Crunch

Targets: Hip Flexors

lower abdominals hip flexors

Abdominals

Standing Wheel Rollout

Targets: Obliques, Lower back, Shoulders

abdominals obliques lower back +1

Abdominals

Front Plank

Targets: Shoulders, Back, Glutes

abdominals shoulders back +1

Deltoids

Lever One Arm Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Calves

Bodyweight Standing Calf Raises

Targets: Ankle stabilizers

calves calves

Triceps

Barbell Lying Extensions

Targets: Anterior Deltoids

triceps anterior deltoid

Wrist flexors

Wrist Flexion

Targets: Forearm muscles

wrist flexors forearms

Glutes

Reverse Hyperextensions on Flat Bench

Targets: Hamstrings

glutes hamstrings

Upper Back

Cable Rope Seated Row

Targets: Latissimus Dorsi, Biceps

traps traps (mid-back) traps +3

Shoulders

Boxing Duck and Uppercut

Targets: Core, Legs, Back

shoulders arms abdominals +2

Medial Deltoid

Band Lateral Raise

Targets: Anterior Deltoid, Trapezius

lateral deltoid anterior deltoid traps

Triceps

Cable Rope High Pulley Overhead Tricep Extension

Targets: Shoulders, Upper Back

triceps shoulders traps

Core

Dumbbell Suitcase Carry

Targets: Shoulders, Back, Thighs

abdominals shoulders back +2

Biceps Brachii

Dumbbell Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Quadriceps

Lunge Twists

Targets: Glutes, Hamstrings, Obliques

quads glutes hamstrings +1

Gluteus Medius

Lever Glute Abductor Press

Targets: Gluteus Minimus, Hip Abductors

gluteus medius gluteus medius glutes

Pectorals (Chest)

Dumbbell Lying Pullover on Exercise Ball

Targets: Latissimus Dorsi (Back), Core

chest lats abdominals

Calves

Ankle Plantar Flexion

Targets: Tendons, Ligaments around the ankle

calves tendons ankle

Latissimus Dorsi (Lats)

Reverse Grip Pull-Ups

Targets: Biceps Brachii

lats biceps

Obliques (Internal and External)

Diagonal Reach on Chair

Targets: Lower Back (Erector Spinae), Abdominals (Rectus Abdominis)

obliques shoulders lower back +1

Triceps Brachii

Triceps Press (Head Below Bench)

Targets: Anterior Deltoids

triceps anterior deltoid

Pectoralis Major (Chest)

Suspended Push-Ups

Targets: Deltoids (Shoulders), Triceps Brachii

chest shoulders triceps

Rear Deltoids

Kettlebell Prone Rear Delt Swings

Targets: Trapezius, Rhomboids, Core

posterior deltoid traps traps (mid-back) +1

Deltoids

Standing Behind Neck Press

Targets: Trapezius, Triceps

shoulders traps triceps

Back muscles

Cat Stretch

Targets:

back abdominals

Hamstrings

Downward Facing Dog

Targets: Calves, Spine, Arms

hamstrings glutes shoulders +3

Rectus Abdominis

Hanging Straight Leg Hip Raise

Targets: Hip Flexors, Biceps Femoris, Shoulders

abdominals hip flexors lateral hamstrings +1

Hamstrings

Barbell Snatch Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Triceps Brachii

Barbell Seated Overhead Triceps Extension

Targets: Deltoids

triceps shoulders

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Cable Lying Extension Pullover

Dumbbell Side Bridge

Dumbbell Zottman Curl

Lever Assisted Chin-Up

Walking on Stepmill

Twist Knee Raise Side Step Jack

Dumbbell Lying Oblique V-Up

Barbell Reverse Wrist Curl

Cobra Push-Up

Decline Crunch

Hip Thrusts

Seated Windmill

Kettlebell Half Kneeling Shoulder Press

Weighted Round Arm Raises

Dumbbell Arnold Press

Handstand Hold on Wall

Kettlebell Seated Neutral Grip Shoulder Press

Glute March

Kettlebell Incline Triceps Extension

Kettlebell Incline Biceps Curl

Full Planche Push-Up

Barbell Decline Shrug

Incline Leg Hip Raise

Smith Split Squat

Dumbbell Lunges

Seated Piriformis Stretch

V-Sit on Floor

Walking on Treadmill

Dumbbell Alternate V-Ups

Dumbbell Incline One Arm Lateral Raise

Sitting Side Bend

Neck Side Stretch

Barbell Close Grip Bench Press

Walking Cardio

Elbow Flexion

Barbell Wide Grip Upright Row

One Arm Twisting Seated Row with Band

Bent Arm Chest Stretch

Band Upright Row

Dumbbell Deadlift

Dumbbell Side Lunge

Cable Lying Bicep Curl

Side Plank Hip Adduction

Narrow Squat from Deficit

Dumbbell Rear Lunge

Battling Ropes

Kneeling Clock Push-Ups

Dumbbell Decline One Arm Hammer Press

Lever Abdominal Leg Raise

Dumbbell Incline Shrug

Lever Lying T-Bar Row

Dumbbells Seated Triceps Extension

Brisk Walking

Corner Wall Chest Stretch

Weighted Decline Twist Sit-Up

Lever Lateral Pulldown

Kettlebell Incline Row

Kneeling Ankle Stretch

Dumbbell Rear Lateral Raise

Chin-Up

Cable Bar Lateral Pulldown

One-Handed Hang Stretch

Dumbbell Seated Bent Arm Lateral Raise

Puppy Pose

Push-Up Plus

Neck Stretch: Extension and Inclination

Side Plank Hip Adduction (Bent Knee)

Sitting Scissors Lift Crunch

Flutter Kicks

Straight Leg Wipers

Plyo Sit Squat (Wall)

Hammer Grip Pull-Ups on Dip Cage

Dumbbell Incline Row

Lever Seated Hip Abduction

Band Skull Crusher

Barbell Leg Twist Press

Kneeling Dynamic Plank

Lever Military Press

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