Chest Workouts
Bench Press
The king of chest builders – targets the overall pectorals with heavy compound pressing.
Incline Dumbbell Press
Hits the upper chest for a fuller, more defined look with greater range of motion.
Chest Fly Machine
Isolates the pecs with a hugging motion for stretch and peak contraction.
Cable Crossover
Constant tension fly variation that carves inner chest definition.
Push Ups
Bodyweight classic – endless variations for chest, triceps, and core strength.
Dumbbell Pullover
Unique stretch movement targeting chest and lats for expanded rib cage.
Back Workouts
Lat Pulldown
Builds a wide V-taper by targeting the lats with controlled pulling.
Bent Over Row
Compound row for thick middle back and overall posterior chain.
Seated Cable Row
Constant tension horizontal pull for mid-back thickness.
Deadlift
Ultimate full-back builder – strengthens traps, lats, and erectors.
Pull Ups
Bodyweight gold standard for lat width and upper back strength.
Single Arm Dumbbell Row
Unilateral row to fix imbalances and thicken the lats.
Shoulder Workouts
Military press
Overhead pressing movement that primarily targets the front deltoids while building overall shoulder strength and size.
Dumbbell press
Seated or standing dumbbell press for balanced development of all three deltoid heads with greater range of motion.
Dumbbell front raises
Isolation exercise lifting weights in front of the body to target the anterior (front) deltoids.
Cable lateral raises
Constant-tension side raise using cables to isolate and sculpt the medial (side) deltoids for wider shoulders.
Cable front raise
Cable variation of the front raise providing smooth resistance throughout the movement for front delt emphasis.
Upright barbell rows
Pulling movement that targets the upper traps and lateral deltoids to enhance shoulder width and posture.
Bicep Workouts
Barbell curl
Classic standing curl with a barbell for maximum biceps overload and overall arm thickness.
Dumbbell curl
Alternating or simultaneous dumbbell curls allowing independent arm movement for balanced bicep development.
Hammer curl
Neutral-grip curl that emphasizes the brachialis and forearms while still hitting the biceps.
Preacher curl
Isolated curl on a preacher bench to eliminate momentum and maximize bicep peak contraction.
Seated curls
Seated dumbbell curls that provide strict form and a deep stretch for enhanced bicep growth.
Concentration curls
Single-arm seated curl with elbow braced for extreme isolation and peak bicep contraction.
Tricep Workouts
Bar dips
Bodyweight or weighted dip on parallel bars that heavily targets the triceps while engaging chest and shoulders.
Lying triceps extension
Skull crusher variation lying on a bench to isolate and stretch the triceps for mass and definition.
Dumbell extension
Overhead or lying dumbbell extension for focused triceps long head development.
Push down cable
Cable pushdown with bar or rope for constant tension and peak triceps contraction.
One arm overhead dumbbell
Single-arm overhead extension to target the triceps long head with deep stretch and unilateral strength.
Rope cable overhead
Overhead rope extension using cables for enhanced triceps stretch and outer head emphasis.
Forearm Workouts
Dumbbell wrist curl
Seated or standing wrist flexion with dumbbells to build flexor muscles and grip strength in the forearms.
Standing back wrist curl
Reverse wrist extension performed standing to target the forearm extensors and improve wrist stability.
Dumbbell cross-body
Cross-body hammer curl variation that heavily engages the brachioradialis and forearms.
Hammer curl
Neutral-grip curl that emphasizes the brachialis and forearms alongside the biceps.
Barbell reverse wrist curl
Reverse wrist extension using a barbell to strengthen the forearm extensors and improve grip endurance.
Abs Workouts
Captain's chair leg raises
Hanging or supported leg raises in the captain's chair for intense lower ab and hip flexor activation.
Decline situps
Weighted or bodyweight sit-ups on a decline bench for greater resistance and upper/lower ab engagement.
Knee roll out
Kneeling ab wheel rollout that challenges the entire core with anti-extension and stability demands.
Plank
Isometric hold that builds deep core strength, stability, and endurance across the entire midsection.
Sitting twists
Seated rotational movement (often with weight) to target the obliques and improve rotational core power.
Crunch kicks
Alternating bicycle crunch motion combining knee drives and twists for dynamic upper and lower ab work.
Leg Workouts
Leg extension
Machine-based isolation exercise targeting the quadriceps for definition and knee strength.
Barbell squats
King of lower body exercises building quads, hamstrings, glutes, and core with heavy compound loading.
Dumbbell lunges
Unilateral stepping movement for quad, glute, and hamstring development with improved balance.
Hip abductor
Seated machine exercise targeting outer thighs and glutes for hip stability and lower body shaping.
Hamstring curls
Lying or seated leg curl to isolate and strengthen the hamstrings for balanced leg development.
Calf raises
Standing or seated raises to build size and strength in the gastrocnemius and soleus muscles.
Glutes Workouts
Glute bridge
Hip extension movement on the floor that isolates and activates the glutes with minimal equipment.
Goblet squat
Front-loaded squat holding a dumbbell or kettlebell for deep glute and quad activation with upright posture.
Bulgarian split squat
Rear-foot-elevated lunge that intensely targets glutes, quads, and hamstrings unilaterally.
Romanian deadlift
Hinge movement with slight knee bend to heavily load the glutes and hamstrings for posterior chain strength.
Barbell hip thrust
Bench-supported hip extension with barbell for maximum glute isolation and power development.
Sumo squat
Wide-stance squat that emphasizes inner thighs, glutes, and quads with greater hip activation.