| |
| |
Abdominals | |
| |
| |
Dumbbell Pallof Press | |
| |
| |
Bar And Bench Transition Planks | |
| |
| |
Dumbbell And Ankle Weight Crawling | |
| |
| |
Lockout One Shoulder Barbell Squats | |
| |
| |
Lower Ab Planks In Rack | |
| |
| |
On-Dumbbell Abdominal Roll-Outs | |
| |
| |
One Side Loaded Barbell Squats | |
| |
| |
Perpendicular Bar Hanging Leg Raises | |
| |
| |
Push-Pulls, A.K.A. The Ab Ripper | |
| |
| |
Rack-Rail Leg Raises | |
| |
| |
Resting Goblet Squats | |
| |
| |
Swiss Ball Roll-Ups | |
| |
| |
Back | |
| |
| |
Corner Rack Pull-Ups | |
| |
| |
Cross-Band Pull-Ups | |
| |
| |
Decline Lying Pulldowns | |
| |
| |
Elevated Renegade Rows | |
| |
| |
Hand-Over-Hand Chin-Ups | |
| |
| |
Neck-Focused Weighted Dips | |
| |
| |
One Arm Cable Back Extensions | |
| |
| |
Seated Deadlifts | |
| |
| |
Stiff-Legged Deadlift Partials For Building A Thicker Back | |
| |
| |
Suitcase-Style One Arm Deadlifts | |
| |
| |
Weighted Pull-Ups Rows | |
| |
| |
Biceps | |
| |
| |
Barbell Incline Curls For Maximum Stretch | |
| |
| |
Bench Stop Barbell Curls | |
| |
| |
Better Incline Curls | |
| |
| |
In-Set Superset-Curls And Chins | |
| |
| |
Kneeling Cable Rows For Biceps | |
| |
| |
Nilsson Curls-The Best Bicep Exercise Ever | |
| |
| |
One-Arm Barbell Curls | |
| |
| |
Squatting Cable Curls | |
| |
| |
Straight Bar Neutral-Grip Chin-Ups | |
| |
| |
Very Close Grip Barbell Rows | |
| |
| |
Calves | |
| |
| |
Barbell And Bench Donkey Calf Raises | |
| |
| |
Barbell End Calf Raises | |
| |
| |
Calf Rock-Ups | |
| |
| |
Lengthwise Barbell Donkey Calf Raises | |
| |
| |
One Leg Back Barbell Calf Raises | |
| |
| |
"Stair-Stepping" Calf Raises | |
| |
| |
Chest | |
| |
| |
Anchored Legs One-Arm Dumbbell Floor Press | |
| |
| |
Back-Off-Bench Dumbbell Press | |
| |
| |
Dip Belt Weighted Push-Ups In The Power Rack | |
| |
| |
Hooked Feet Elevated Bench Push-Ups | |
| |
| |
Incline Barbell Bench Press In Rack | |
| |
| |
Low Pulley Push-Up Cross-Overs...And Weighted | |
| |
| |
One-Arm Bench Push-Ups | |
| |
| |
Perpendicular Bench Press | |
| |
| |
Shifting Grip Bench Press For Inner Pectoral Training | |
| |
| |
Tilted Dumbbell Bench Press For Inner Chest | |
| |
| |
Hamstrings | |
| |
| |
2 Up 1 Down Stiff-Legged Deadlifts | |
| |
| |
Anchored Barbell Stiff-Legged Deadlifts | |
| |
| |
Rack-Braced Dumbbell Leg Curls | |
| |
| |
Horizontal Band Stiff-Legged Deadlifts | |
| |
| |
One-Arm Barbell Sumo Stiff-Legged Deadlifts | |
| |
| |
One Leg Glute/Ham Extensions | |
| |
| |
Staggered Stiff-Legged Deadlifts | |
| |
| |
Weight Plate Leg Curls | |
| |
| |
Quadriceps | |
| |
| |
4X Resistance Squats | |
| |
| |
Bar-In-Front Walking Lunges | |
| |
| |
Barbell Cursing Lunges | |
| |
| |
Braced Leg Squats | |
| |
| |
Close Stance Dumbbell Split Squats | |
| |
| |
Dumbbell Switch Leg Split Squats | |
| |
| |
Lengthwise Barbell Squats | |
| |
| |
One Arm Gripping Dumbbell Squats | |
| |
| |
One-Arm Gripping Dumbbell Squats To Step-Back Lunge In-Set Superset | |
| |
| |
One-Legged Partial Squats | |
| |
| |
Staggered Step Squats | |
| |
| |
Two Barbell Hack Squat "Machine" | |
| |
| |
Shoulders | |
| |
| |
Angled Bar Pike Push-Ups | |
| |
| |
Cable Pike Handstand Push-Ups | |
| |
| |
EZ Bar Leverage Lateral Raises | |
| |
| |
Front Deltoid "Pushovers" On The Leg Curl Machine | |
| |
| |
Javelin Shoulder Press | |
| |
| |
One-Arm Barbell Hang Cleans And Hang Clean & Press | |
| |
| |
One Dumbbell Shoulder Press Goblet Style | |
| |
| |
Rear Delt In-Set Superset: Shoulder Press To Pull-Ups | |
| |
| |
Side-To-Side Barbell Shoulder Presses | |
| |
| |
Towel Plate Lateral Raises | |
| |
| |
Triceps | |
| |
| |
Band Supported Dips | |
| |
| |
Barbell Lever Pushdowns | |
| |
| |
Barbell Bodyweight Triceps Extensions/Pull-Ins | |
| |
| |
Decline Bench Flared-Elbow Triceps Push-Ups | |
| |
| |
Feet Suspended Close-Grip Push-Ups | |
| |
| |
In-Set Superset Of Pushdowns And Flared Elbow Pushdowns | |
| |
| |
Kneeling Cable Not-Kickbacks For Triceps | |
| |
| |
Modified Muscle-Up For Triceps | |
| |
| |
On-Barbell Triceps Extension-Presses | |
| |
| |
Unstable Bar Bodyweight Tricep Extensions | |
| |
| |
About the Author | |
| |
| |
More Books From Nick | |