Legs
Quads:
Front Squats
Overhead Barbell Squats
DB Squats
Hack Squats
Jump Squats
One-legged Squats
Leg Press
Static Lunges
Walking Lunges
Jumping Lunges
Wall Sit
Leg Extension
Side Lunges
Step Ups
Hamstrings/ Booty:
Lying Leg Curl
Leg Curl
Seated Leg Curl
Reverse Lunges
Hip Extension on Swiss Ball
Dead lifts
One Legged Curl Glute Bridges
Calves:
Standing Machine Calf Raises
Standing BB Calf Raises
Standing DB Calf Raises
45 degree Machine Calf Raises
1 Legged Standing Calf Raises
Leg Press Calf Raises
Abs:
Russian Twist
Decline Russian Twist
Med Ball Rotations
Hanging Leg Raises
Decline Situps
Swiss Ball Knee-ins
Ab Wheel Roll Outs
V-ups on Bench
Rope Pulldown Crunches
Weighted Situps
Plank
Plank side to side
Weighted Side crunch
Back:
Superman
Lat. Pulldowns (Wide Grip, Close Grip)
DB Row
Cable Straight Arm Pulldowns
Pullups (Neutral Grip, Supinated, Pronated)
Bent Over Alternating DB Row
1 Arm DB Row
Chest:
BB Bench (Incline, Flat, Decline)
DB Bench Press (Incline, Flat, Decline, Swiss Ball)
DB Flye (Incline, Flat, Decline, Swiss ball)
Pushup (Regular, Explosive, Decline, Swiss Ball)
Cable Crossovers
Pec Deck
Arms:
Triceps:
Over Head Extension (BB, Cable, Rope)
Dips
Kickback (DB, Cables)
1 Arm Over Head Extension (DB, Cable)
Skullcrusher (BB, DB)
Close grip Bench Press
Floor Press
Triangle Pushups
Biceps:
BB curl
Preacher Curl (1 Arm, Cable, BB, DB)
Cable Curl (1 Arm, Straight Bar, Rope)
Hammer Curl
Concentration Curl (DB, Cable)
Reverse Grip Curl (DB, BB, Cable)
Shoulders:
BB Military Press
DB Military Press
Smith Machine Press
DB Push Press
BB Push Press
Front Raise (Plate, DB, BB, Med Ball, Cable)
Lateral Raise (DB, Cable)
Lateral Raise on Incline Bench
Bent Over Rear Lateral Raise (DB Cable, 1 Arm)
Milk Jugs
Upright Row (DB, BB, Cable, 1 Arm)
Arnold Press
I pick 5-6 workouts out of each body part, 3 sets, 10-15 reps.... I try to mix it up so that different muscles are being worked! Good Luck and if you have any questions just let me know!:)
