Triceps Exercises
Variations:
Variations:
Variations:
Kickbacks
Barbell Triceps Presses
(skull crushers)
Triceps Dips /50
Kickback on One Leg
Dumbbell Triceps Presses
Triceps Pushups /50
Triceps Extensions
Close-Grip Bench Press
One-Arm Triceps Pushup /50
Bicep Exercises
Variations:
Variations:
Concentration Curls
Barbell Curls
Variations:
Hammer Curls
Dumbbell Curls
Incline Bicep Curls
Cross-Body Curl with Bands /50
Preacher Curls
Hammer Curls - One Leg
Chest Exercises
Variations:
Variations:
Variations:
Barbell Bench Press
Pushups on the Knees /50
Dumbbell Chest Fly
Dumbbell Chest Press
Pushups on the Toes /50
Chest Fly on the Ball
Incline Chest Press
Pushups on the Ball /50
Incline Chest Fly
Chest Press w/ Resistance Band
Pushups with Resistance
One-Armed Fly with Band
Shoulders
Overhead Press
Front Raise
External Rotation
Overhead Press with Dumbbells Lateral Raise
Internal Rotation
Arnold Press13
Upright Rows
Rear Lateral Raise
Back
Variations:
Variations:
Variations:
Dumbbell Rows
Dumbbell Pullovers
Back Extensions /50
One-Armed Row
Barbell Pullovers
Back Extension on the Ball /50
Seated Rows w/ Resistance
Band
Barbell High Row
Reverse Hyper-Extension on the
Ball /50
Barbell Rows
Reverse Fly
Good Mornings /50
Legs
Variations:
Variations:
Variations:
Squats
Static Lunges
Deadlifts
Ball Squats
Split Squats
One-Legged Deadlift
Wide-Leg Squats
Step-Ups /50
Hip Lifts /50
Hip Extensions /50
One-Leg Press /50
Inner-Thigh Squeeze /50
Outer Thigh / 50
The Workout
Muscle
Group
Biceps
Triceps
3 Sets
8-10 Reps
3 Sets
8-10 Reps
3 Sets
8-10 Reps
2 Sets
50 Reps
Muscle
Group
Back
Chest
3 Sets
8-10 Reps
3 Sets
8-10 Reps
3 Sets
8-10 Reps
2 Sets
50 Reps
Muscle
Group
3 Sets
8-10 Reps
3 Sets
8-10 Reps
3 Sets
8-10 Reps
2 Sets
50 Reps
Legs
Shoulders