Monster Back

 

Bent Over Barbell Rows

Seated Cable Deadlifts

Seated Cable Rows

One Arm Seated Cable Rows

Incline Bench Dumbbell Isolation Rows

Seated Rope Cable Rows to Neck

Overhead One Arm Cable Rows

Alternating Lat Pulldowns

Bent Over Lat Pulldowns

Side-to-side Pull Ups

Static Pull Ups

Rocky (Sylvester Stallone) Pull Ups Superset

Two Arm Dumbbell Pullovers

Decline Hammer Curl Bar Pullovers

Decline Cable Pullovers

Face Pulls

Mixed Grip Chin Ups

One Arm Chin Ups

One Arm Negative Chin Ups

Standing Cable Pullovers

Bent Arm Barbell Pullovers Across a Bench

Dumbbell Pullovers Across a Bench

Lying (Prone) Barbell Rows

Vince’s Chin Ups

T-Bar Rows

Bent Over High Pulley Rows

Head Supported Dumbbell Rows

Head Supported Barbell Rows

Lying (Incline) Dumbbell Rows

Deadlifts

Rack Pulls

Wide Grip Pull Ups

Close Grip Pull Ups

Behind the Neck Pulldowns

Close Grip Pulldowns

Wide Grip Pulldowns to the Front

Bent Over Dumbbell Rows

One Arm Dumbbell Rows

Hyperextensions

Good Mornings

 

Bulging Biceps

 

Standing Barbell Curls

Standing Alternating Dumbbell Curls

Machine Preacher Curls

One Arm Incline Bench Isolation Curls

High Pulley Cable Curls

High Pulley Lying Cable Curls

Lying Cable Curls

Reverse Barbell Curls

Zottman Curls

Forehead Curls

Incline Dumbbell Curls

Incline Face Forward Barbell Curls

Incline Face Foreword Reverse Dumbbell Curls

Cheat Curls

21’s

Pavel Tsatsouline Curl

Kneeling Curls

High Bench Cable Curls

Seated Cable Concentration Curls

The Arnold Curl

Lying Hammer Curls

Incline Inner Bicep Curls

Arm Blaster Curls

Super Wide Grip Barbell Curls

Seated Dumbbell Concentration Curls

Seated Dumbbell Curls

Hammer Curls

Cable Preacher Curls

Preacher Curls

Double Bicep Curls

 

Horseshoe Triceps

 

The French Press

Close Grip Bench Press

Close Grip Incline Bench Press

Cable Incline Tricep Pushdowns

Close Grip Bench and Skull Crusher (Superset)

Seated Tricep Skull Crusher and Press (Superset)

The Rich Piana Tricep Superset

The JM Press

Elbows Out Extensions 

Rope Pushdowns

Wide Grip Pushdowns

Reverse Grip Pushdowns

Cable Tricep Kickbacks

Seated Kickbacks

California Press

Incline Dumbbell Triceps Extensions

Decline Dumbbell Triceps Extensions

Seated One Arm Dumbbell Overhead Tricep Extensions

Standing Low Pulley Overhead Rope Cable Extensions

Standing High Pulley Overhead Rope Cable Extensions

Close Grip Push-ups

Skull Crushers

Lying Dumbbell Extensions to Side of Head

Dips

Bench Dips

Arnold Fixed Bar Triceps Extensions

 

Freaky Forearms

 

Farmers Walk

Forearm Twists

Forearm Rope Roller

Static Dumbbell Holds

Thor’s Hammer Twists

Barbell Wrist Curls

Seated Dumbbell One-Arm Wrist Curls

Reverse Incline Curls

Reverse Dumbbell Curls

Behind the Back Cable Wrist Curls

One Arm Cable Hammer Curls

Cable Seated Wrist Curls

Rope Forearm Twists

Olympic Plate Hand Squeeze

Cannonball Deltoids

 

Arnold Press

Military Press

Dumbbell Shoulder Press

L-Lateral Raises

Front Plate Raises

Cuban Rotations

Side Lateral 60sec Hold

Upright Row 60sec Hold

Front Dumbbell Raises

Plate Upright Rows

Lying Cable Upright Rows

Lying Side Laterals

Neutral Grip Seated Dumbbell Shoulder Press

Alternating Seated Dumbbell Shoulder Press

High Incline Dumbbell Shoulder Press

Incline Face Forward Front Barbell Raises

Prone High Bench Front Dumbbell Raises

Standing Barbell Front Raises

Head Supported Bent Over Rear Delt Raises

Bent Over Dumbbell Rear Delt Raises

Incline Face Forward Rear Delt Raises

Front and Side Lateral Raise Superset

Scrape the Rack Press 

The Bradford Press

Upright Rows

Full Circle Lateral Raise

Behind the Back Cable Side Laterals Raises

Smith Machine Shoulder Presses

Shoulder Push Press

Behind the Neck Press

Clean and Press

Machine Shoulder Press

Standing Lateral Raises

One Arm Cross Cable Laterals

Bent-Over Cross Cable Laterals

Machine Laterals

Reverse Fly Machine

 

Striated Pecs

 

The Arnold Bench Press

Barbell Flat Bench Press

Barbell Incline Bench Press

Barbell Decline Bench Press

Pushups

Neutral Dumbbell Bench Press

Floor Press

Ultra Wide Bench Press

Static Bench

Board Press

Partial Dumbbell Flys

Around The Worlds

 

 

 

 

 

 

Washboard Abs

 

Crunches

Reverse Crunches

Vertical Crunches

Cable Crunches

Machine Crunches

Twisting Crunches

Hanging Reverse Crunches

Bent Over Twists

Seated Twists

Seated Leg Tucks

Flat Bench Leg Raise

Hanging Leg Raises

Twisting Hanging Leg Raises

Side Leg Raises

Front Kicks

Planks

 

Massive Wheels

 

Romanian Deadlifts