Exercises

Muscle group

Equipment

Box jump

Machine reverse fly

Shoulders・Machine

Hollow hold

Landmine row

Dumbbell swing

Buttocks・Dumbbell

Push press

Shoulders・Barbell

Chest-supported row

Back・Dumbbell

Cable wrist curl

Deadlift row

Glute bridge

Feet-up bench press

Chest・Barbell

Thrusters

Zercher squat

Farmers walk

Abdomen・Dumbbell

Dead hang

Jump lunge

Assisted chin-up

Dumbbell bench wrist curl

Arms・Dumbbell

Russian twist

Heel touch

Dumbbell goblet squat

Legs・Dumbbell

Hang snatch

Wood chopper

Abdomen・Cable

Face pull

Shoulders・Cable

V-up

Hip thrust

Buttocks・Barbell

Muscle-up

Seated dumbbell overhead press

Shoulders・Dumbbell

Inverted row

Wide-grip bench

Chest・Barbell

Push-up

Block pulls

Cable front raise

Shoulders・Cable

Standing ab-wheel

Dragon flag

Power jerk

Shoulders・Barbell

Box squat

Machine lateral raise

Shoulders・Machine

Incline dumbbell face pull

Shoulders・Dumbbell

Power snatch

Pause deadlift

Man maker

Shoulders・Dumbbell

Calf raise

Hanging knee raise

Flutter kick

Smith machine squat

Legs・Smith machine

Hanging windshield wiper

Machine preacher curl

Dumbbell calf raise

Legs・Dumbbell

Good-morning

Buttocks・Barbell

Close-grip bench

Barbell calf raise

Split jerk

Shoulders・Barbell

Clean

Air squat

Lunge

Split squat

Bulgarian split squat

Hanging leg raise

Seated lateral raise

Shoulders・Dumbbell

Leg curl

Cable row

EZ bar curl

Arms・EZ curl bar

Seated dumbbell triceps extension

Arms・Dumbbell

Romanian deadlift

Standing cable crunch

Abdomen・Cable

Dumbbell front raise

Shoulders・Dumbbell

Deadlift

Assisted pull-up

Snatch

Leg raise

Cable kickback

Buttocks・Cable

Assisted neutral pull-up

Front squat

Mountain climber

Plate pinch

Clean and press

Shoulders・Barbell

Lying triceps extension

Arms・EZ curl bar

Seated triceps extension

Arms・EZ curl bar

Glute-ham raise

Gorilla row

Back・Dumbbell

Zottman curl

Arms・Dumbbell

Seated leg curl

Jumping jack

Barbell wrist curl

Smith machine hack squat

Legs・Smith machine

Single-arm pull-down

Cable side bend

Abdomen・Cable

Windshield wiper

Spider curl

Arms・Dumbbell

Pistol squat

Machine high row

Power clean

Buttocks・Barbell

Smith machine seated overhead press

Shoulders・Smith machine

Single arm cable lateral raise

Shoulders・Cable

Single-arm dumbbell overhead extension

Arms・Dumbbell

Cable shrug

Shoulders・Cable

Stiff-legged deadlift

Incline dumbbell curl

Arms・Dumbbell

Hang clean

Squat

Devil press

Shoulders・Dumbbell

Smith machine bench press

Chest・Smith machine

Side lying lateral raise

Shoulders・Dumbbell

Snatch pull

Overhead squat

High-to-low cable chest fly

Reverse nordic curl

Bench press

Chest・Barbell

Clean pull

Overhead press

Shoulders・Barbell

Cable Pallof press

Abdomen・Cable

Neutral grip pull-down

Rope overhead triceps extension

Push jerk

Shoulders・Barbell

Hang power snatch

Pull-up

Hack squat

Leg press

Dumbbell romanian deadlift

Legs・Dumbbell

Reverse lunge

Dumbbell lunge

Legs・Dumbbell

Dumbbell reverse lunge

Legs・Dumbbell

Nordic curl

Leg extension

Incline bench

Chest・Barbell

Dip

Lateral raise

Shoulders・Dumbbell

Push-down

Sumo deadlift

Barbell row

Cable pull-through

Buttocks・Cable

Straight arm pull-down

Pull-down

Chin-up

Cable fly

Cable crunch

Abdomen・Cable

Z press

Shoulders・Barbell

Hollow rock

Incline dumbbell press

Chest・Dumbbell

Machine fly

Chest・Machine

Rope push-down

Dumbbell row

Back・Dumbbell

Barbell curl

Smith machine hip thrust

Buttocks・Smith machine

Dumbbell pullover

Chest・Dumbbell

Dead bug

Leg press calf raise

Seated calf raise

Seated overhead press

Shoulders・Barbell

Behind the neck overhead press

Shoulders・Barbell

Dumbbell overhead press

Shoulders・Dumbbell

Hang power clean

Buttocks・Barbell

Dumbbell bench press

Chest・Dumbbell

Machine chest press

Chest・Machine

Machine incline press

Chest・Machine

Machine shoulder press

Shoulders・Machine

Dumbbell fly

Chest・Dumbbell

Incline dumbbell fly

Chest・Dumbbell

Cable lateral raise

Shoulders・Cable

Dumbbell seated calf raise

Legs・Dumbbell

Preacher curl

Arms・EZ curl bar

Hammer curl

Arms・Dumbbell

Rear delt raise

Shoulders・Dumbbell

Ab-wheel

Triceps kickback

Arms・Dumbbell

Pause squat

Dumbbell shrug

Shoulders・Dumbbell

Side bend

Abdomen・Dumbbell

Dumbbell Bulgarian split squat

Legs・Dumbbell

Cable upright row

Shoulders・Cable

Dumbbell curl

Arms・Dumbbell

Neutral pull-up

Reverse grip pull-down

Drag curl

Plank hip dip

Upright row

Shoulders・Barbell

Cable overhead triceps extension

Cable rear delt raise

Shoulders・Cable

Plank

Concentration curl

Arms・Dumbbell

Crunch

Dumbbell wrist curl

Arms・Dumbbell

Clean and jerk

Reverse push-down

Standing dumbbell triceps extension

Arms・Dumbbell

Machine crunch

Abdomen・Machine

Arnold press

Shoulders・Dumbbell

Hyperextension

Seated rear delt raise

Shoulders・Dumbbell

Smith machine incline bench press

Chest・Smith machine

Reverse barbell curl

Barbell glute bridge

Buttocks・Barbell

Decline bench press

Chest・Barbell

Pendulum squat

Machine hip thrust

Buttocks・Machine

Jump squat

Barbell shrug

Shoulders・Barbell

Dumbbell squat

Legs・Dumbbell

Back widow

Hip adductor

Hip abductor

Rope curl

Machine standing lateral raise

Shoulders・Machine

Side plank

Burpee

Dumbbell upright row

Shoulders・Dumbbell

Lying dumbbell triceps extension

Arms・Dumbbell

Machine low row

Dumbbell preacher curl

Arms・Dumbbell

Cable straight bar curl

Dumbbell face pull

Shoulders・Dumbbell

Reverse EZ bar curl

Arms・EZ curl bar

Sit-up

Decline crunch

Double crunch

Renegade row

Back・Dumbbell

Floor press

Chest・Barbell

Smith machine calf raise

Legs・Smith machine

Incline hammer curl

Arms・Dumbbell

Assisted dip

Chest・Machine

Rotary torso

Abdomen・Machine

Bicycle crunch

Smith machine shrug

Shoulders・Smith machine

Smith machine bulgarian split squat

Legs・Smith machine

Lying cable chest fly

Low-to-high cable chest fly

Single-arm cable chest press

Smith machine reverse lunge

Legs・Smith machine

Pause bench

Chest・Barbell

Single-arm cable row

Machine row

Kneeling face pull

Shoulders・Cable

Weighted plank

Dumbbell bent-over row

Back・Dumbbell