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Physical  |  Mental/Emotional  |  Spiritual

Traps

Dumbbells
Dumbbell shrugs
Trap rows

Barbell
Barbell shrugs

Shoulders

Dumbbells
Bent-over dumbbell flies

Barbell
Behind the neck press

Chest

Dumbbells
Dumbbell Press
Bent-arm flies

Barbell
Bench Press

Cables
Cable bench press
Bent-arm cable flies

Body
Push-ups

Lats

Dumbbells
Bent-over dumbbell rows
Bent-over Single-arm dumbbell rows

Barbells
Bent-over rows
T-bar rows

Cables
Cable rows
Lat pulldowns

Body
Wide-grip behind-the-neck pull-ups

Biceps

Dumbbells
Decline dumbbell curls
Dumbbell curls
Incline dumbbell curls
Concentration curls
Hammer curls
Dumbbell preacher curls

Barbells
Barbell curls
Preacher curls

Cables
Cable curls

Body
Mid-grip under-hand pull-ups

Triceps

Dumbbells
Dumbbell triceps extensions
Single-arm triceps extensions
Dumbbell kickbacks

Barbell
French press / triceps extensions
Skull crushers / lying triceps extensions

Cable
Cable triceps extensions
Triceps pushdown

Body
Triceps push-ups
Diamond push-ups

Machine
Triceps pushdowns

Forearms

Dumbbell
Single-arm wrist curls
Single-arm reverse wrist curls
Wrist twists

Barbell
Barbell wrist curls
Reverse barbell wrist curl

Cable
Cable wrist curls
Cable reverse wrist curls

Body
Push-ups

Abs

Dumbbell
Dumbbell crunches

Barbell
Barbell crunches

Cable
Standing cable crunches
Cable crunches
Cable leg raises

Body
Crunches
Leg raises
Bent-knee leg raises
Hanging leg raises
Hanging bent-knee leg raises
Plank

Obliques

Dumbbells
Lying dumbbell oblique crunches
Incline dumbbell oblique crunches
Decline dumbbell oblique crunches

Barbells
Lying barbell oblique crunches
Incline barbell oblique crunches
Decline barbell oblique crunches

Cable
Standing cable oblique crunches
Lying cable oblique crunches
Decline cable oblique crunches

Body
Oblique crunches
Broomstick twists
Windmills

Lower back

Dumbbells
Dumbbell hyperextensions

Barbells
Barbell hyperextensions

Cable
Cable hyperextensions

Body
Hyperextensions
Bridge
Superman
Reverse leg-lifts
Full hyperextensions

Glutes

Cable
Cable kickback

Body
Kickback

Leg Biceps / Hamstrings

Cable
Cable leg curl

Machine
Leg curl

Quads

Dumbbells
Dumbbell squats
Dumbbell lunges

Barbells
Barbell squats
Barbell lunges

Cable
Cable squats
Cable lunges

Body
Squats
Lunges

Calves

Dumbbells
Dumbbell calf raises
Single-leg dumbbell calf raises
Seated dumbbell calf raises
Seated single-leg dumbbell calf raises

Barbells
Barbell calf raises
Seated barbell calf raises

Cable
Cable calf raises
Single-leg cable calf raises

Body
Calf raises
Single-leg calf raises
 
 
 
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