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| Preface | |
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| Introduction | |
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| Total Body | |
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| Power and Explosive Exercises | |
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| Snatch | |
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| Power Clean | |
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| Hang Clean | |
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| Push Press (and Push Jerk) | |
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| Lower Body | |
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| Hip and Thigh (Multijoint) Exercises | |
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| Front Squat | |
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| Back Squat | |
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| Hack Squat (Machine) | |
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| Deadlift | |
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| Hip Sled (Machine) | |
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| Horizontal Leg Press (Machine) | |
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| Step-Up | |
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| Forward Step Lunge | |
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| Hip and Thigh (Single-Joint) Exercises | |
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| Stiff-Leg Deadlift | |
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| Leg (Knee) Extension (Machine) | |
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| Lying Leg (Knee) Curl (Machine) | |
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| Seated Leg (Knee) Curl (Machine) | |
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| Calf (Single-Joint) Exercises | |
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| Seated Calf (Heel) Raise (Machine) | |
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| Standing Calf (Heel) Raise (Machine) | |
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| Upper Body | |
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| Chest (Multijoint) Exercises | |
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| Flat Barbell Bench Press | |
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| Incline Barbell Bench Press | |
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| Flat Dumbbell Bench Press | |
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| Incline Dumbbell Bench Press | |
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| Flat Bench Press (Smith Machine) | |
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| Vertical Chest Press (Machine) | |
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| Assisted Dip (Machine) | |
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| Chest (Single-Joint) Exercises | |
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| Pec Deck (Machine) | |
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| Flat Dumbbell Fly | |
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| Incline Dumbbell Fly | |
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| Back (Multijoint) Exercises | |
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| Lat Pulldown (Machine) | |
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| Bent-Over Row | |
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| One-Arm Dumbbell Row | |
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| Low-Pulley Seated Row (Machine) | |
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| Seated Row (Machine) | |
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| Back (Single-Joint) Exercises | |
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| Barbell Pullover | |
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| Good Morning | |
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| Shoulder (Multijoint) Exercises | |
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| Shoulder Press (Machine) | |
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| Seated Barbell Shoulder Press | |
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| Seated Dumbbell Shoulder Press | |
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| Upright Row | |
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| Shoulder (Single-Joint) Exercises | |
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| Front Shoulder Raise | |
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| Lateral Shoulder Raise | |
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| Lateral Shoulder Raise (Machine) | |
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| Bent-Over Shoulder Raise | |
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| Barbell Shoulder Shrug | |
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| Biceps (Single-Joint) Exercises | |
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| Barbell Biceps Curl | |
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| Dumbbell Biceps Curl | |
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| Hammer Curl | |
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| Low-Pulley Biceps Curl (Machine) | |
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| Biceps Curl (Machine) | |
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| Triceps (Single-Joint) Exercises | |
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| Lying Barbell Triceps Extension | |
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| Seated Overhead Barbell Triceps Extension | |
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| Triceps Pushdown (Machine) | |
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| Forearm (Single-Joint) Exercises | |
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| Wrist Curl | |
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| Wrist Extension | |
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| Abdomen | |
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| Abdominal Exercises | |
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| Bent-Knee Sit-Up | |
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| Abdominal Crunch | |
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| About the Author | |