Exercises

Flat Bench Chest Fly

ranking: 5 / 1
body parts: chest

Hang Snatch

body parts:

Cable Pull Through

body parts:

Cross Crunch

body parts:

Lying Hip Raise

body parts:

Butt Kick

body parts:

Sprint

body parts:

Tricep Dips

body parts: arms

Planking Walk

body parts: back

Diamond Push-Up

body parts: arms , back

Pull Up

body parts: shoulders , arms , back

V-Up

body parts: ABS

Close Grip Bench Press

ranking: 5 / 1
body parts: shoulders , chest , arms

Deadlift

body parts: back

Barbell Row

ranking: 5 / 2
body parts: shoulders , arms , back

Twist-Ups

body parts:

Tricep Dips

body parts: arms

Tricep Kickbacks

body parts: arms

Triceps Dips

body parts: arms

Shin Slaps

body parts: back

Spider Curl

body parts: arms

Barbell Upright Row

ranking: 5 / 2
body parts: shoulders

Swiss Ball Crunch

body parts:

Seated Cable Row V Grip

ranking: 5 / 1
body parts: chest , arms , back

Air Squat

body parts: back

Barbell Drag Curl

ranking: 5 / 1
body parts: arms

Rear Squat

body parts:

Lateral Raise

ranking: 5 / 2
body parts: shoulders

Chin Up

body parts: shoulders , arms , back

Tricep Dip

body parts: arms

Superman

body parts: back

E-Z bar curl

body parts: arms

Box Squat

body parts:

Barbell Incline Chest Press

ranking: 5 / 2
body parts: shoulders , chest

Incline Dumbbell Fly

ranking: 5 / 1
body parts: shoulders

Triceps Dip

body parts: arms

Front Squat

body parts: quads

Hammer Curl

body parts: arms

Dumbbell Push-Up into a Row

ranking: 0 / 1
body parts: chest , arms , back

Power Snatch

body parts:

Windmill

body parts:

Close Grip Dumbbell Bench Press

ranking: 5 / 1
body parts: chest

Rope Hammer Curl

body parts: arms

Oblique Twist

body parts: chest

Arm Curl Machine

body parts: arms

Skull Crusher

body parts: arms

Hammer Decline

body parts:

Penguin Crunch

body parts:

Pike with Gliders

body parts:

Triceps Pushdown

body parts: arms

Donkey Calf Raise

body parts:

Twist Crunch

ranking: 5 / 1
body parts:

Hanging Leg Raise

body parts:

Rope Pull Down

body parts: arms , back

Side Plank Twist

body parts:

Wrist Curl

ranking: 5 / 1
body parts: arms

Reverse Wrist Curls

ranking: 5 / 1
body parts: arms

Foam Roll - Calf

body parts:

Pushup and Row

body parts: arms , back

Alternating Row

body parts: arms , back

Arnold Press

ranking: 5 / 1
body parts: shoulders , arms

Close undergrip Lat Pull-Downs

ranking: 5 / 1
body parts: shoulders , arms , back

Close-Grip Smith Machine Presses

ranking: 5 / 1
body parts: chest , arms

Situp Throw

body parts: arms , back

Bent Row

body parts: arms , back

Foam Roll

body parts: back

Quad Stretch

body parts: quads

Quad Stretch

body parts: quads

Wall Angels

body parts: back

Birddogs

body parts: back

Preacher Curl

body parts: arms

Bench Dip

body parts: arms

Torso Rotation

body parts:

Bench Dip

body parts: arms

Axe Chop

body parts: chest , arms

Cable Fly

ranking: 5 / 1
body parts: chest

Wall Ball Shot

body parts:

Saxon Side Bend

body parts: arms , back

Foot Taps

body parts: calves

Hang Power Snatch

body parts:

Burpee

body parts: arms , back

2 Point Bridge

body parts: back

Kickout Push up

body parts: chest , arms , back

T-Bar Row

body parts: back

Russian twist

body parts: back

Plate Press

body parts: shoulders , chest , arms

Tube Rows

body parts: arms , back

Single Arm Plank

body parts: arms , back , ABS

Zottman Curl

body parts:

Pendlay Row

body parts:

Crossover Crunch

body parts:

Clean from Blocks

body parts:

Clean

body parts:

Snatch Balance

body parts:

Lunge Hold

body parts:

Double Crunch

body parts:

Sissy Squat

body parts: quads

Reverse Curl

body parts: arms

Cluster

body parts:

Good Morning

body parts: back

Toe-2-Bar

body parts:

Barbell 21's

body parts: arms

Duck & Dodge

body parts: back

Sit Up

ranking: 5 / 1
body parts:

Donkey Kick

body parts:

Hang Clean

body parts:

Alternating V-up

ranking: 5 / 1
body parts: back , glutes and hamstrings , calves , ABS

Lunge

body parts:

Mountain Climber

body parts:

Wall Walk

body parts:

Dumbbell Hang Clean & Press

ranking: 5 / 1
body parts: shoulders , arms

Reverse Crunch

body parts: ABS

One Leg RDL

body parts:

Step Up To Balance

body parts:

Rocker Wood Chops

body parts:

Side Lying Crunch

body parts:

Plank Arm Reach

body parts:

Bosu Squat Thrust

body parts:

Olympic Lifting

body parts:

Push Up To Balance

body parts:

Rope Pullover

body parts:

Squat Jump

body parts:

Forearm Twists

body parts:

One Leg Row

body parts:

Cable Reverse Fly

body parts:

Kettlebell Lunge

body parts:

Goblet Squat

body parts:

Inverted Row

body parts:

TRX Squat

body parts:

Lying Opposites

body parts:

St. Leg Raises

body parts:

Triple Core Blast

body parts:

Valslide Jackknife

body parts:

Dumbbell Pull Over

body parts:

Calf Raises

body parts:

Incline Push Up

body parts:

Valslide Pike

body parts:

Mcgill Crunch

body parts:

Alligator Walk

body parts:

Knee Drive

body parts:

Shotgun Row

body parts:

Rack Deadlift

body parts:

Push Press

body parts:

Diamond Pushup

body parts:

Snatch

body parts:

Rack Chin

body parts:

Bosu Lunge

body parts:

Plank with Reach

body parts:

High Pulley Curls

body parts:

Seated Row

body parts:

Russian Twists

body parts:

Cable Bench Press

body parts:

L - Sit

body parts:

Dumbbell Burpee

body parts:

Broad Jump

body parts:

Med Ball Clean

body parts:

Scorpion Stretch

body parts:

Squat Snatch

body parts:

Roman Chair Squat

body parts:

Plate Side Bends

body parts:

Push Jerk

body parts:

Clapping Push-up

body parts:

Toes To Bar

body parts:

Hip Thrust

body parts:

Face Pull

body parts:

Barbell Biceps Curl

ranking: 5 / 1
body parts: arms

Barbell Hack Squat

body parts:

Push-up

body parts:

Banana Crunch

body parts:

Dumbbell Crossover

body parts:

Suitcase Deadlift

body parts:

Dumbbell Pullover

body parts:

Kettlebell Snatch

body parts:

Floor Curl

body parts:

Clean And Press

body parts:

Rear Delt Machine

body parts:

Floor Crunches

body parts:

Flutter Kicks

body parts:

Kettlebell Halo

body parts:

Ghd Situp

body parts:

Knees to Chest

body parts:

Partial Deadlift

body parts:

One Arm Push-up

body parts:

Dumbbell Floor Fly

body parts:

Push-up on Bar

body parts:

Rope Hammer Curl

body parts:

Barbell Clean

body parts:

Holding The Squat

body parts:

Clean and Jerk

body parts:

Breakdance

body parts:

Back Bridge

body parts:

Drop Jump

body parts:

Reverse Pec Dec

body parts:

Crunch With Twist

body parts:

Ground to Overhead

body parts:

Barbell Duck Walk

body parts:

Squat Clean

body parts:

Tire

body parts:

Lying Leg Curl

body parts:

Front Cable Raise

body parts:

Negative Pull-Up

body parts:

Burpee Squat

body parts:

Power Clean

body parts:

Inverted Burpee

body parts:

Decline Cable Fly

body parts:

Cable Twist

body parts:

Towel Pull-up

body parts:

Hang Squat Clean

body parts:

Hang Power Clean

body parts:

Hanging Pike

body parts:

Dumbbell Press

body parts:

Seated Leg Press

body parts:

Chest Dip

body parts:

Seated Calf Raise

body parts:

Butt Blaster

body parts:

Dumbbell Curl

body parts:

Dumbbell Bench Row

body parts:

Lat Pulldown

body parts: back

Pectoral Fly

ranking: 5 / 1
body parts: chest

Pec Deck

ranking: 1 / 1
body parts: chest

Cabel Rotation

body parts:

Bicycle Crunch

ranking: 5 / 1
body parts: ABS

Cross Crunch

body parts: ABS

Plank

ranking: 5 / 1
body parts: arms , back , ABS

Side Plank

ranking: 5 / 1
body parts: ABS

Crunch

ranking: 5 / 1
body parts: ABS

L-Sit

body parts: ABS

POP Push-up

body parts: shoulders , arms , back , ABS

Side Bends At Hyperextension

ranking: 5 / 1
body parts: back , ABS

Push-up

body parts: shoulders , chest , arms , ABS

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