Start Workout

Chest

Barbell Bench Press Dumbbell Bench Press Close Grip Barbell Bench Press Incline Bench Press Decline Bench Press Chest Fly (Machine) Pushups Dips Dumbbell Pullovers

Back

Pull-Ups Chin-Ups Lat Pulldown Barbell Row Dumbbell Row Seated Cable Row

Shoulders

Barbell Overhead Press Dumbbell Overhead Press Dumbbell Shoulder Press Barbell Shrugs Dumbbell Shrugs Front Raise (Dumbbell) Lateral Raise Rear Delt Fly Arnold Press T-Bar Row

Legs

Barbell Back Squat Barbell Front Squat Barbell Hack Squat Leg Press Walking Lunge Bulgarian Split Squat Leg Curl (Machine) Lying Leg Curl Leg Extension Goblet Squat Step-ups Seated Calf-Raises

Glutes & Hamstrings

Romanian Deadlift Glute Bridge Hip Thrust Cable Kickback

Arms

Barbell Curl Dumbbell Curl Hammer Curl Concentration Curl Preacher Curl Tricep Pushdown Skullcrushers Skullcrushers (EZ Bar) Overhead Tricep Extension

Power / Olympic

Deadlift Power Clean Hang Clean Clean and Jerk Snatch

Functional / Conditioning

Sled Push Farmer's Carry Burpees Medicine Ball Slams Battle Ropes

Plyometrics

Lateral Bounds Broad Jumps Jump Squats Box Jumps Single-Leg Box Jumps Calf Raises Depth Jumps