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 |
