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Chest    Wed April 24, 2024

Parallel bar dips. Incline bench press. Decline dumbbell bench press. Decline dumbbell flyes. Dumbell pullover. Cable flyes / Cable crossover: Low-Incline barbell bench press. Seated machine chest press.

Shoulders    Wed April 24, 2024

Barbell Overhead Shoulder Press. A barbell overhead shoulder press (aka barbell standing shoulder press) works not just your shoulders, but most of your body. ... Seated Dumbbell Shoulder Press. ... Front Raise. ... Reverse Pec Deck Fly. ... Bent-Over Dumbbell Lateral Raise. ... Dumbbell Lateral Raise. ... Push Press. ... Reverse Cable Crossover.

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Triceps    Wed April 24, 2024

Parallel Dips. ... Triceps Pushdown. ... Skullcrushers. ... Seated Machine Dip. ... Standing Bodyweight Skullcrushers. ... Close Grip Push Up. ... Floor Press.

Abs    Fri April 26, 2024

Assisted Reverse Side Situp. ... Bent Leg V-Up. ... Alternating Toe Reach. ... Leg Raise and Reach Clap. ... Lying Windshield Wipers. ... Russian Twist. ... Side-To-Side Crunch. ... Side Plank Dips.   https://www.womenshealthmag.com/fitness/a19996405/best-ab-exercises/

Calves    Fri April 26, 2024

Calf press.   Jump rope.   Standing barbell calf raise  Mountain climbers.   Yoga   

Hamstrings    Fri April 26, 2024

Quads    Fri April 26, 2024

Barbell Back Squat.  Barbell Front Squat. ... Dumbbell and Barbell Lunge. ... Leg Press. ... Hack Squat (Machine) ... Dumbbell and Barbell Step-Up.  Sprints  https://legionathletics.com/quads-exercises/  

Traps    Mon April 29, 2024

Shrugs. Barbell Deadlift. Rack Pulls. Upright Rows. Face Pulls.

Back    Mon April 29, 2024

Back Exercises Barbell Deadlift. ... Pull-Ups With A Wide Grip. ... Standing T-Bar Rowing. ... Seated Cable Rowing With A Wide Grip. ... Smith Machine Rowing. ... Pull-Downs With A Narrow Grip. ... Single-Arm Dumbbell Row. ... Dumbbell Pull-Over On A Decline Bench

Biceps    Mon April 29, 2024

Incline Dumbbell Hammer Curl. Incline Inner-biceps curl. EZ bar curl. wide-grip standing barbell curl. Regular-Grip Barbell Curl. Dumbbell Biceps Curl. Preacher Hammer Dumbbell Curl.

Forearms    Mon April 29, 2024

  Barbell Wrist Curls Barbell Reverse Wrist Curls Behind the Back Cable Wrist Curls Reverse Grip Barbell Curls Farmer’s Walk