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CHEST

Barbell Bench Press

  • Builds upper body strength
  • Increases muscle mass in the chest, shoulders, and triceps
  • Enhances overall upper body power

Dumbbell Bench Press

  • Improves muscle symmetry and balance
  • Increases range of motion
  • Engages stabilizing muscles more effectively

Inclined Barbell Bench Press

  • Targets the upper part of the chest
  • Improves shoulder strength
  • Enhances overall upper body development

Inclined Dumbbell Bench Press

  • Provides better muscle isolation
  • Reduces stress on shoulder joints
  • Improves upper chest muscle definition

Declined Barbell Bench Press

  • Targets the lower part of the chest
  • Increases strength and muscle mass
  • Reduces shoulder strain compared to flat bench press

Pec Dec Fly

  • Isolates the chest muscles
  • Enhances chest muscle definition
  • Reduces stress on shoulder joints

Cable Cross Fly

  • Provides constant tension on chest muscles
  • Enhances muscle definition
  • Allows for a wide range of motion

Flat Dumbbell Fly

  • Stretches the chest muscles
  • Increases muscle flexibility
  • Enhances muscle definition

Inclined Dumbbell Fly

  • Targets the upper chest muscles
  • Improves muscle symmetry
  • Enhances shoulder stability

Parallel Bar Dips

  • Strengthens the chest, triceps, and shoulders
  • Increases upper body endurance
  • Enhances overall upper body development

SHOULDER

Barbell Military Press

  • Builds shoulder strength and muscle mass
  • Enhances upper body power
  • Improves posture

Behind Neck Barbell Press

  • Targets the entire shoulder muscle group
  • Improves shoulder mobility
  • Increases upper body strength

Shoulder Dumbbell Press

  • Enhances shoulder muscle symmetry
  • Increases range of motion
  • Improves shoulder stability

Arnold Dumbbell Press

  • Engages all parts of the shoulder
  • Increases shoulder strength
  • Improves muscle coordination

Lateral Raises (Side Raises) Dumbbells

  • Targets the side deltoid muscles
  • Enhances shoulder width and definition
  • Improves shoulder strength

Front Raises Dumbbells

  • Targets the front deltoid muscles
  • Improves shoulder muscle balance
  • Increases shoulder strength

Face Pull Rope

  • Targets the rear deltoid muscles
  • Enhances shoulder stability
  • Improves posture

Rear Delt Fly

  • Isolates the rear deltoid muscles
  • Improves shoulder muscle balance
  • Enhances upper back strength

Up Right Barbell Row

  • Builds shoulder and upper back strength
  • Increases shoulder muscle mass
  • Improves posture

Shrugs

  • Targets the trapezius muscles
  • Enhances upper back strength
  • Improves shoulder stability

BACK

Lats Pull Down

  • Strengthens the latissimus dorsi muscles
  • Enhances upper body width
  • Improves back muscle definition

Close Grip Pull Down

  • Targets the lower lats
  • Increases back strength
  • Enhances muscle definition

Seated Rowing

  • Strengthens the entire back
  • Improves posture
  • Enhances back muscle definition

Side Rowing Dumbbells

  • Isolates the lats and rhomboids
  • Increases back muscle symmetry
  • Enhances muscle coordination

Barbell Rowing

  • Builds overall back strength
  • Increases muscle mass in the upper back
  • Improves posture

T Bar Rowing

  • Targets the middle back
  • Enhances muscle thickness
  • Increases back strength

Pull-over Dumbbell

  • It stretches the chest and back muscles
  • Enhances muscle flexibility
  • Increases muscle definition

Cable Pull Over

  • Provides constant tension on back muscles
    • Enhances muscle definition
    • Improves muscle coordination

Deadlift

  • Builds overall body strength
  • Enhances muscle mass in the back, legs, and core
  • Improves posture

Pull Ups

  • Strengthens the upper back and biceps
  • Enhances upper body endurance
  • Improves muscle definition

BICEPS

Barbell Curls

  • Builds bicep strength and mass
  • Enhances muscle definition
  • Improves muscle coordination

Dumbbell Curls

  • Increases muscle symmetry
  • Enhances range of motion
  • Improves bicep definition

Hammer Curls

  • Targets the brachialis muscle
  • Enhances bicep thickness
  • Increases arm strength

Pully Curls

  • Provides constant tension on biceps
  • Enhances muscle definition
  • Improves muscle coordination

Preacher Curls

  • Isolates the biceps
  • Enhances muscle definition
  • Reduces stress on elbows

Dumbbells Preacher Curls

  • Increases muscle symmetry
  • Enhances range of motion
  • Improves bicep definition

Reverse Curls

  • Targets the brachialis and forearm muscles
  • Enhances forearm strength
  • Improves arm muscle balance

Concentration Dumbbell Curls

  • Isolates the biceps
  • Enhances muscle definition
  • Increases muscle control

Zottman Curls

  • Targets the biceps and forearms
  • Enhances overall arm strength
  • Improves muscle coordination

Spider Curls

  • Isolates the biceps
  • Enhances muscle definition
  • Improves muscle control

TRICEPS

Barbell Pulley Push Down

  • Builds tricep strength
  • Enhances muscle definition
  • Improves arm muscle coordination

Reverse Grip Barbell Push Down

  • Targets the lower triceps
  • Increases muscle definition
  • Enhances arm strength

Overhead Extension Dumbbell

  • Targets the long head of the triceps
  • Enhances muscle mass
  • Improves muscle coordination

Barbell Skull Crusher

  • Builds tricep strength and mass
  • Enhances muscle definition
  • Improves arm muscle coordination

Kick Back Dumbbells

  • Isolates the triceps
  • Enhances muscle definition
  • Improves muscle control

Close Grip Bench Press

  • Builds tricep strength and mass
  • Enhances overall upper body power
  • Improves muscle coordination

Triceps Bench Dips

  • Strengthens the triceps, chest, and shoulders
  • Enhances upper body endurance
  • Improves muscle definition

Diamond Pushups

  • Targets the triceps
  • Enhances muscle definition
  • Improves upper body strength

LEGS

Barbell Squats

  • Builds overall leg strength and muscle mass
  • Enhances lower body power
  • Improves core stability

Leg Press Machine

  • Targets the quads, hamstrings, and glutes
  • Enhances muscle mass and strength
  • Reduces stress on the lower back

Leg Extension Machine

  • Isolates the quadriceps
  • Enhances muscle definition
  • Improves knee stability

Leg Curls Machine

  • Targets the hamstrings
  • Enhances muscle mass and strength
  • Improves knee stability

Sumo Squats

  • Targets the inner thighs and glutes
  • Enhances lower body strength
  • Improves hip flexibility

Lunges Walk

  • Builds overall leg strength and muscle mass
  • Enhances balance and coordination
  • Improves lower body endurance

Smith Barbell Single Leg Squats

  • Isolates each leg for balanced strength
  • Enhances muscle symmetry
  • Improves lower body stability

Calf Raises

  • Builds calf muscle strength and definition
  • Enhances lower leg endurance
  • Improves ankle stability