Exercises

Muscle group

Equipment

Box jump

Dumbbell swing

Buttocks・Dumbbell

Push press

Shoulders・Barbell

Smith machine hip thrust

Buttocks・Smith machine

Nordic curl

Chest-supported row

Back・Dumbbell

Push jerk

Shoulders・Barbell

Hollow hold

Cable pull-through

Buttocks・Cable

Landmine row

Barbell glute bridge

Buttocks・Barbell

Leg press calf raise

Devil press

Shoulders・Dumbbell

Thrusters

Zercher squat

Plank

Deadlift row

Farmers walk

Abdomen・Dumbbell

Feet-up bench press

Chest・Barbell

Glute bridge

Dumbbell shrug

Shoulders・Dumbbell

Dead bug

Chin-up

Dumbbell lunge

Legs・Dumbbell

Machine incline press

Chest・Machine

Dead hang

Overhead squat

Jump lunge

Face pull

Shoulders・Cable

Dumbbell goblet squat

Legs・Dumbbell

Wood chopper

Abdomen・Cable

Zottman curl

Arms・Dumbbell

Russian twist

Heel touch

Cable straight bar curl

V-up

Hollow rock

Hip thrust

Buttocks・Barbell

Dip

Renegade row

Back・Dumbbell

Push-up

Inverted row

Seated dumbbell overhead press

Shoulders・Dumbbell

Dumbbell fly

Chest・Dumbbell

Rope push-down

Incline bench

Chest・Barbell

Rope overhead triceps extension

Seated calf raise

Seated overhead press

Shoulders・Barbell

Dumbbell reverse lunge

Legs・Dumbbell

Concentration curl

Arms・Dumbbell

Crunch

Upright row

Shoulders・Barbell

Cable front raise

Shoulders・Cable

Dragon flag

Double crunch

Dumbbell face pull

Shoulders・Dumbbell

Overhead press

Shoulders・Barbell

Dumbbell Bulgarian split squat

Legs・Dumbbell

Smith machine bench press

Chest・Smith machine

Push-down

Dumbbell curl

Arms・Dumbbell

Hip abductor

Machine crunch

Abdomen・Machine

Dumbbell pullover

Chest・Dumbbell

Machine lateral raise

Shoulders・Machine

Reverse push-down

Seated rear delt raise

Shoulders・Dumbbell

Cable Pallof press

Abdomen・Cable

Rope curl

Incline dumbbell press

Chest・Dumbbell

Hanging knee raise

Gorilla row

Back・Dumbbell

Man maker

Shoulders・Dumbbell

Jump squat

Burpee

Floor press

Chest・Barbell

Flutter kick

Bench press

Chest・Barbell

Cable fly

Hack squat

Incline dumbbell fly

Chest・Dumbbell

Machine preacher curl

Dumbbell calf raise

Legs・Dumbbell

Barbell calf raise

Ab-wheel

Smith machine squat

Legs・Smith machine

Dumbbell preacher curl

Arms・Dumbbell

Decline crunch

Dumbbell Bent-Over Row

Back・Dumbbell

Hyperextension

Reverse barbell curl

Straight arm pull-down

Close-grip bench

Good-morning

Buttocks・Barbell

Lateral raise

Shoulders・Dumbbell

Cable lateral raise

Shoulders・Cable

Pull-up

Neutral pull-up

Hanging leg raise

Air squat

Split jerk

Shoulders・Barbell

Split squat

Bulgarian split squat

Tricep kickback

Arms・Dumbbell

Clean

Lunge

Leg press

Leg extension

Reverse grip pull-down

Machine fly

Chest・Machine

Dumbbell bench press

Chest・Dumbbell

EZ bar curl

Arms・EZ curl bar

Machine shoulder press

Shoulders・Machine

Cable row

Incline hammer curl

Arms・Dumbbell

Incline dumbbell curl

Arms・Dumbbell

Arnold press

Shoulders・Dumbbell

Dumbbell row

Back・Dumbbell

Cable upright row

Shoulders・Cable

Cable crunch

Abdomen・Cable

Side lying lateral raise

Shoulders・Dumbbell

Seated lateral raise

Shoulders・Dumbbell

Behind the neck overhead press

Shoulders・Barbell

Hammer curl

Arms・Dumbbell

Lying dumbbell triceps extension

Arms・Dumbbell

Barbell curl

Leg curl

Dumbbell front raise

Shoulders・Dumbbell

Standing dumbbell triceps extension

Arms・Dumbbell

Seated dumbbell triceps extension

Arms・Dumbbell

Squat

Deadlift

Hip adductor

Machine reverse fly

Shoulders・Machine

Machine chest press

Chest・Machine

Side bend

Abdomen・Dumbbell

Romanian deadlift

Sit-up

Dumbbell overhead press

Shoulders・Dumbbell

Smith machine incline bench press

Chest・Smith machine

Barbell shrug

Shoulders・Barbell

Standing cable crunch

Abdomen・Cable

Barbell row

Dumbbell wrist curl

Arms・Dumbbell

Rear delt raise

Shoulders・Dumbbell

Plate pinch

Side plank

Sumo deadlift

Reverse nordic curl

Mountain climber

Clean and press

Shoulders・Barbell

Snatch

Clean and jerk

Leg raise

Front squat

Machine hip thrust

Buttocks・Machine

Cable kickback

Buttocks・Cable

Assisted pull-up

Assited chin-up

Assisted neutral pull-up

Reverse lunge

Assisted dip

Chest・Machine

Rotary torso

Abdomen・Machine

Pendulum squat

Dumbbell romanian deadlift

Legs・Dumbbell

Cable rear delt raise

Shoulders・Cable

Glute-ham raise

Lying triceps extension

Arms・EZ curl bar

Seated triceps extension

Arms・EZ curl bar

Stiff-legged deadlift

Seated leg curl

Z press

Shoulders・Barbell

Jumping jack

Bicycle crunch

Drag curl

Barbell wrist curl

Smith machine shrugs

Shoulders・Smith machine

Smith machine calf raise

Legs・Smith machine

Single-arm pull-down

Low-to-high cable chest fly

Decline bench press

Chest・Barbell

Reverse EZ bar curl

Arms・EZ curl bar

Smith machine bulgarian split squat

Legs・Smith machine

Smith machine hack squat

Legs・Smith machine

Preacher curl

Arms・EZ curl bar

Lying cable chest fly

Spider curl

Arms・Dumbbell

Neutral grip pull-down

Pull-down

Cable side bend

Abdomen・Cable

High-to-low cable chest fly

Single-arm cable chest press

Smith ｍachine reverse Lunge

Legs・Smith machine

Cable overhead triceps extension

Machine low row

Machine high row

Power clean

Buttocks・Barbell

Smith machine seated overhead press

Shoulders・Smith machine

Dumbbell upright row

Shoulders・Dumbbell

Pistol squat

Single arm cable lateral raise

Shoulders・Cable

Box squat

Cable shrug

Shoulders・Cable

Plank hip dip

Machine standing lateral raise

Shoulders・Machine