Back
-Outer
-Narrow-grip rows
-T-bar rows
-Upper Back
-Heavy bent-over barbell rows
-Seated wide-grip rows, using a bar instead of handles
-One-arm dumbbell rows
-Lat Width
-Wide-grip chins
-Wide-grip pull-downs
-Lower Lat
-One-arm cable rows
-Close-grip chins
-Close-grip pull-downs
-Middle Back
-Seated rows, done with separate handles
-Machine T-bar rows, allowing wider grip
-Rows, fairly wide grip
-Lower Back
-Heavy deadlifts
-Good mornings
-Hyperextensions
Chest
-Bench Press Variations
-Barbell incline, flat, and decline
-Dumbell incline, flat, and decline
-Cable incline, flat, and decline
-Smith machine incline, flat, and decline
-Machine bench
-Pushup Variations
-Incline (against a squat rack)
-Flat
-Decline (legs on top of a bench)
-Swiss ball
-Diamonds
-Weighted
-Off-set (medicine ball)
-Other Chest
-Dips
-Dumbell flys incline, flat, and decline
-Cable flys incline, flat, and decline
-Machine flys
-Standing cable crossover
-Bent-forward cable crossovers
-Straight-arm pullovers (serratus)
-Rope-pulls (serratus)
-Close-grip chin-ups (serratus)
-Hanging serratus crunches (serratus)
Forearms
-For Upper Forearms
-Reverse curls with a barbell, dumbbells, or preacher bench
-One-arm cable reverse curls
-Hammer curls
-Reverse wrist curls
-For Inner Forearms
-One-arm wrist curls
-Barbell curls
-Behind-the-back wrist curls
Shoulders
-Front Deltoids
-Machine presses
-Arnold presses
-Front dumbbell raises
-Front barbell presses
-Upright rows
-Incline dumbbell presses
-Incline barbell presses
-Incline dumbbell flys
-Side Deltoids
-Dumbell laterals, begin beside the thigh, not in front of the body
-Cable laterals, begin at side of body, do not cross-over
-Burns, holding heavy dumbbells 10inches from thighs, 30sec min
-Rear Deltoids
-Bent-over laterals
-Bent-over cable laterals
-Bent-over barbell rows
-Seated cable rear laterals
-Incline bench laterals, lying face-down
-Lying side laterals
-Trapezius
-Shrugs
-Upright rows
-Deadlifts
-Clean and press
-Reverse laterals
Legs
-Lower Thigh
-Squats
-Hack squats
-Leg presses
-Leg extensions with a full range of motion
-Outer Thigh
-Front squats
-Hack squats
-A**uctor machines and movements (reverse thigh-master)
-Any squat or press movement with toes pointed straight and the feet close
together
-Inner Thigh
-Lots of lunges! Extremely valuable movement with many variations
-Straight-leg deadlift
-Any squat or press movement with the toes turned outward with a
relatively wide foot stance
-Adductor machines and movements (thigh master)
Glutes
-Donkey kickbacks
-Fire hydrants
-Step-ups
-Butt-blaster machine
-Cable kickbacks
Biceps
-For Mass
-Heavy barbell curls
-Heavy cheat curls
-For Length/Thickness
-Incline curls
-Preacher curls
-Curls using arm blaster
-For Height
-Dumbbell or cable concentration curls
-Movements using a twist of the wrist
-Using the isotension principle
-Outer Thickness
-Close-grip barbell curl
-Close-grip preacher curl
-Close-grip cable curl
-Inner Thickness
-Hammer curls
-Standing barbell curls
-Wide grip preacher curl
-Standing, or seated dumbbell curls
-Incline dumbbell curls
Triceps
-For Mass
-Standing barbell presses
-Close-grip barbell presses
-Weighted dips
-Dips behind the back
-Upper Triceps
-Cable press-downs
-One-arm cable press-downs
-Kickbacks
-Dips
-Lower Triceps
-Skull crushers standing or seated
-Superman cable extensions
-Reverse-grip extensions
Calves
-Lower Calves
-Seated calf raises
-Bend the knees slightly when doing standing calf raises
-Upper Calves
-Standing calf raises emphasizing top of movement
-Inside of Calves
-Turn toes outward in any calf movement
-Outside of Calves
-Turn toes inward in any calf movement
Abs/Obliques
-Upper Abs
-Crunches
-Twisting crunches
-Cable crunches
-Ball crunches
-Machine crunches
-Lower Abs
-Reverse crunches
-Hanging reverse crunches/ knee raise
-Vertical bench crunches
-Seated leg tucks or jackknifes
-Bicycle leg raise
-Leg raise
-Bent-knee leg raise
-Incline leg raises
-Hanging leg raise/knee raise
-Oblique
-Seated/standing bar/ball twists
-Seated/standing bar bent-over twists
-Dumbbell/cable side bends
-Machine twists
-Hanging side raises
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Originally Posted by Ima******ger
