Chest

Multi Joint Horizontal Press

  • Push Ups

  • Dumbbell Chest Press

  • Bar Chest Press

    • Close Grip​

    • Neutral Grip

    • Wide Grip

  • Wide Dumbbell Chest Press

Multi Joint Incline Press

  • Dumbbell Incline Chest Press

    • Low​

    • Medium 

    • High

  • Bar Incline Chest Press

    • Close Grip​

    • Neutral Grip

    • Wide Grip

  • Reverse Grip Chest Press​

Chest "Isolation"

  • Dumbbell Chest Fly

    • Incline

  • Banded Chest Fly

  • Cable Fly​

    • Low/High​

    • High/Low

  • Pec Dec Chest Fly​

 

Back

Multi Joint Horizontal Pull

  • Bodyweight Row

  • 3pt Row

  • Bent Over Row 

    • Close Grip​

    • Supine Grip

    • Wide Grip

  • Seated Cable Row

  • Landmine Row

Multi Joint Vertical Pull

  • Pull Up

  • Kneeling Lat Pull Down

  • Seated Lat Pull Down

    • Supine Grip

    • Neutral Grip

    • Close Grip

    • Wide Grip

  • Pull Through

Back "Isolation" and others

  • Reverse Fly

  • Pull-Over

  • Shrug

  • Wide Dumbbell Chest Press

 

Shoulder

Multi Joint Vertical Push

  • "Handstand" Push Up

  • Bar Shoulder Press

  • Dumb Bell Press (seated or standing)

    • Neutral Grip​

    • Prone Grip

    • Twisting (Arnold) Press

  • Band/Cable Press

  • Kneeling Landmine Press

Medial Deltoid 

  • Cable/Band Side Raise

  • Egyptian Side Raise

  • Side/Lateral Raise
    • Prone

    • Pinky Up

  • High Pull

  • Side Raise on Incline Bench

  • Y-Raise on Incline Bench

Posterior or Anterior Deltoid

  • Reverse Fly

  • Face Pull

  • Loch 3

  • Front Raise

 

Biceps

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press

 

triceps

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press

 

Quads

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press

 

Hamstrings/Glutes

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press

 

Core

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press

 

Calf

Horizontal Chest

  • Dumbbell Chest Press

  • Bar Chest Press

  • Wide Chest Press