Exercise Record DATE BACK Bent Over Rows Cable Rows Dumbbell Row Dumbbell Row-­‐Double Lat Pull Down Lat Pull Ins Machine Row Reverse Grip Pull Down Straight Arm Press Down Y,T,I QUADS Leg Extension Leg Press (Magnum) Leg Press (Paramount) Lunges-­‐Stationary Lunges-­‐Step Back/Walking Squats Step Ups Straight Leg Lift CHEST Chest Fly Machine (bent elbow) Chest Fly Machine (straight elbow) Decline Dumbbell Chest Press Dumbbell Chest Fly Dumbbell Chest Press Incline Dumbbell Chest Press Machine Chest Press Pushups HAMSTRING Bridges Bridge Lifts Level Hip March Machine Leg Curls (Prone) Machine Leg Curls (Seated) Triple Threat SHOULDERS Arnold Press Dumbbell Military Press Machine Military Press Shrugs Frontal Raise Lateral Raise-­‐Dumbbell Lateral Raise-­‐Machine L-­‐Row W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep Exercise Record DATE SHOULDER conti Rear Delt Fly-­‐Cable/Exercise Band Rear Delt Row Bilateral External Shoulder Rotations-­‐elbows at sides External Rotations-­‐ Cable or Exercise Band Internal Rotations elbows level with shoulder Internal Rotations elbows at sides Lying T-­‐Row External Shoulder Rotation elbows up Supine DB Internal Rotation TRICEPS Close Grip Barbell Press Close Grip Push Ups Dips-­‐Bench Kick Backs Lying Tricep Dumbbell Extension Overhead Tricep Extension Rope Ext-­‐Lateral Stance Rope Press Downs Skull Crushers Tricep Press Down BICEPS Cable Curls Close Grip Pull Downs Concentration Dumbbell (against leg) Easy Bar Curls Hammer Curls Machine Preacher Curl Supinating Dumbbell Curl HIPS Hip Rotation-­‐Cable or Theraband Lying Abduction Lying Adduction W/Rep Multi Hip Machine: Abduction Multi Hip Machine: Extension Multi-­‐Hip Machine: Flexion Seated Machine: Abduction Seated Machine: Adduction Standing Abduction W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep Exercise Record DATE W/Rep W/Rep Standing Flexion CORE Abdominals ½ Roll Backs Ball Crunches Bicycles Crunches-­‐Feet Down or Up W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep W/Rep Dead Bugs Full Crunches Full Roll Up/St Leg Sit Up Leg Lifts/Reverse Crunch Plank Roman Chair Obliques Mountain Climbers Oblique Crunches Oblique Roll Backs Rotary Torso Twist Machine Side Plank Tennis Abs Torso Twist-­‐Theraband Low Back Kneeling Supermans Low Back Shoulder Lift Parachutes Superman CALF/BALANCE Calf Press (leg machine) Single Calf Raises Crane Dive Crossover Kicks Kickouts Toe-­‐Heel Walk/Glance Tree Pose HIPS conti Standing Adduction Standing Extension