• CHEST EXERCISES
  

Upper Chest Standing Palms Facing Cable Flyes

Upper Chest Inverted and Contracted DB Incline Press

Upper Chest High Pec Dec Machine

Upper Chest Incline Hammer Machine

Upper Chest Cable Incline Flyes

Upper Chest Incline Machine Presses

Middle Chest-Narrow Grip Dip Machine

Middle Chest Machine Presses

Middle Chest Pec Dec Flyes

• BACK EXERCISES

LAT Palms Facing PullUps Assisted Machine

LAT Wide Grip PullUp Assisted Machine

MidBack Seated Undergrip 2 Arm Row Machine

MidBack & LAT Hammer High Row Machine

MidBack & LAT 2 Arm Cable Contracted Pull

MidBack & LAT Machine Pullover

MidBack and LAT Shoulder Width PullUps

MidBack and LAT Rope Pull Machine

LAT Inverted Palms Facing Pulldowns

LAT Flex Wide Grip Pulldown Machine

LAT Stiff Arm Lat Pull

LAT Towel Isometric Lat Pull

• SHOULDER EXERCISES

Standing DB Delt Presses

DB Front Raises

Barbell Front Raises with PHAT GRIPZ

Bent Over Rear Delt DB Laterals

Rear Delt Cross Cable Flyes

Seated DB Presses

Standing DB Lateral Raises

Lateral Raise Machine

TRAPS Barbell Shrugs

TRAPS DB Shrugs

• BICEPS EXERCISES

Hammer Concentration Curls with PHAT GRIPZ

2 Arm Standing DB Curls

Machine Preacher Curls

Standing Barbell Curls

DB Concentration Curls with PHAT GRIPZ

Spider Preacher Curls with PHAT GRIPZ

Hammer Concentration Curls with PHAT GRIPZ

• TRICEPS EXERCISES

Lying Skullcrushers

Rope Triceps Extensions

1 Arm Reverse Cable Press

Close Grip Tricep Presses on Smith Machine

Tricep Pushups From Raised Position

DB Skullcrushers

1 Arm Cable Tricep Extensions

Tricep Pushdowns Supersetted w/Reverse Triceps Pushdowns

• LEG EXERCISES

DB Siff Squats

DB Lunges

• ABDOMINALS

Hanging Leg Knee Ups

Ab Crunches “CONTRACTING RECTUS”