Essential Exercises
| Legs | |
|---|---|
| Barbell Squat | Quadriceps, Hamstrings, Lower Back |
| Dumbbell Lunge | Quadriceps, Hamstrings |
| Leg Press | Quadriceps |
| Barbell Straight-Leg Deadlift | Hamstrings, Lower Back, Forearms |
| Machine Standing Calf Raise | Calves (Gastrocnemius) |
| Back | |
|---|---|
| Barbell Deadlift | Lower Back, Quadriceps, Forearms, Traps |
| Pullup | Upper Back, Biceps, Forearms |
| Machine Pulldown | Upper Back, Biceps, Forearms |
| Dumbbell Row | Upper Back, Biceps, Forearms |
| Barbell Row | Upper Back, Biceps, Forearms |
| Dumbbell Pullover | Upper Back, Chest |
| Chest | |
|---|---|
| Barbell Bench Press | Chest, Triceps, Shoulders |
| Dumbbell Bench Press | Chest, Triceps, Shoulders |
| Dumbbell Flies | Chest |
| Shoulders and Traps | |
|---|---|
| Dumbbell Shoulder Press | Shoulders (Front), Triceps |
| Upright Row | Shoulders (Front, Side), Traps, Biceps, Forearms |
| Dumbbell Side Raises | Shoulders (Side) |
| Barbell Shrugs | Traps, Forearms |
| Arms | |
|---|---|
| Barbell Bicep Curl | Biceps, Forearms |
| Dumbbell Bicep Curl | Biceps, Forearms |
| Close-Grip Barbell Bench Press | Triceps, Chest, Shoulders |
| Barbell Skullcrushers | Triceps |
| Overhead Dumbbell Press | Triceps |
| Barbell Wrist Curl | Forearms (Flexors) |
| Barbell Reverse Wrist Curl | Forearms (Extensors) |
| Abs | |
|---|---|
| Crunches | Abs |