Exercise Directory

Pectorals

Chest Mass Gainer:

• Barbell Bench Press

My Top 5:

• Flat Bench Dumbbell Press
• Incline Dumbbell Press
• Incline Dumbbell Flyes
• Decline Dumbbell Press
• Cable Crossover

Additional Chest Exercises:

• Clap Push-Up
• Decline Push-Up
• Incline Push-Up
• Push-Up
• Wide Stand Push-Up
• Single Arm Push-Up
• Medicine Ball Push-Up
• Push-Up with Rotation
• Drop Push
• Dumbbell Pull-Over
• Incline Cable Flyes
• Decline Dumbbell Flyes
• Flat Bench Dumbbell Flyes
• Low Cable Crossover
• Barbell Incline Bench Press
• Barbell Decline Bench Press
• Smith Machine Decline Press
• Smith Machine Incline Press
• Leverage Incline Press
• Peck Deck
• Cable Chest Press
• Dips
• Bent Over Cable Crossover
• One-Arm Stability Press

Deltoids

Shoulder Mass Gainer:

• Barbell Push Press

My Top 5:

• Military Press
• Reverse Fly Machine
• Car Drivers
• Standing Dumbbell Press
• Arnolds

Additional Shoulder Exercises:

• Alternating Standing Dumbbell Press
• Alternating Seated Dumbbell Press
• Alternating Arnold Press
• Dumbbell Front Raise
• Dumbbell Lateral Raise
• Face Pull
• Upright Barbell Row
• Cable Shoulder Press
• Seated Bent Over Rear Deltoid Raise
• Front Cable Raise
• Lateral Cable Raise
• Alternating Deltoid Raise
• Battle Ropes
• Front Plate Raise
• Seated Front Raise
• Seated Lateral Raise
• Handstand Push-Ups
• Single Arm Kettlebell Clean and Jerk
• Dumbbell Single Arm Upright Row
• Arm Circles with Weight
• Single Arm Lateral Dumbbell Raise
• Single Arm Front Dumbbell Raise
• Alternating Cable Shoulder Press

Abdominal

Ab Mass Gainer:

• Weighted Knee Raise

My Top 5:

• Hanging Leg Raise
• Russian Twists with Weight
• Gorilla Chin Crunch
• Toe Touches
• Lateral Kicks

Additional Ab Exercises:

• Hanging Knee Raise
• Barbell Ab Rollout
• Bicycles
• Front Planks
• Side Bridge Push-Ups
• Ab Wheel Roller
• Bottoms Up
• Decline Sit-Ups with Weight
• Mountain Climbers
• V Up's
• Side Planks
• Low Belly Leg Reach
• Teaser
• Modified Hundreds
• Roll-Up
• Double Leg Stretch
• Spider Crawl
• Vertical Leg Crunch
• Swimming
• Crisscross Reach
• Toe Dips
• Single Leg Circle
• Double Leg Circle
• Roll Over
• Coordination With Ball
• Back Bow
• Back Bow Crossover
• Boat Pose
• Plank with Arm Lift
• Captains Chair Leg Raise
• Captains Chair Knee Raise
• Leg Raise on the Ground
• Sprinters
• Rope Crunch
• Decline Rotation Sit-Up 
• Flutter Kicks

Calves

Calf Mass Gainer:

• Standing Calf Raise with Barbell

My Top 3:

• Seated Calf Raise
• Donkey Calf Raise
• Calf Presses on Leg Machine

Additional Calf Exercises:

• Calf Raises on a Dumbbell
• Standing Calf Raise
• Calf Raises on Machine
• Balance Board
• Single Leg Jumps
• 2 Legged Jumps for Height
• Box Jumps
• Ankle Circles
• Smith Machine Calf Raise
• Donkey Raises
• Single Leg Calf Raise with Weight

Biceps Brachii

Biceps Mass Gainer:

• Barbell Curl

My Top 5:

• Concentration Curls
• Reverse Barbell Curl
• Incline Hammer Curl
• Hammer Curls
• Spider Curls

Additional Biceps Exercises:

• EZ Bar Curl
• Wide Grip Standing Barbell Curl
• Close Grip Standing Barbell Curl
• Seated Alternating Dumbbell Curl
• Preacher Curls
• Standing Dumbbell Curl
• Standing Dumbbell Hammer Curl
• Cross Body Hammer Curl
• Cable Curls
• Reverse Cable Curls
• Preacher Hammer Dumbbell Curls
• Standing One Arm Cable Curls
• Barbell Drag Curl
• Standing Dumbbell Reverse Curls
• High Cable Curls
• High Bench Curl
• Reverse Plate Curls
• Inner Dumbbell Curl
• Lying Supine Dumbbell Curl

Hamstring, Quads & Glutes

Leg Mass Gainer:

• Barbell Back Squat

My Top 5:

• Walking Lunges with Dumbbells
• Barbell Front Squat
• Box Step-Ups with Weight and Knee Drive
• Trap Bar Deadlift
• Single Leg, Leg Extensions

Additional Leg Exercises:

• Broad Jumps
• Leg Press
• Single Leg Jumps
• 2 Legged Jumps for Height
• Box Jumps
• Knee Tuck Jump
• Wall Squats
• Side Lunges with Dumbbells
• Reversed Lunges with Weight
• Goblet Squats
• Hack Squats
• Split Squats
• V Squats
• Dumbbell Squats
• Glute-Ham Raise
• Barbell Glute Raise
• Elliptical
• Butt Lifts
• Stairmaster
• Barbell Deadlift
• Straight Leg Deadlift
• Sumo Deadlift
• Barbell Step-Ups
• Double Leg Butt Kicks
• Good Mornings
• Seated Leg Curl
• Leg Extensions
• Lying Leg Curl

Triceps Brachii

Triceps Mass Gainer:

• Close-Grip Bench Press

My Top 5:

• Skull Crushers
• Standing Dumbbell Triceps Extension
• Seated Single Arm Dumbbell Triceps Extension
• Cable Single Arm Triceps Extension
• Single-Arm Dumbbell Skull Crusher

Additional Triceps Exercises:

• Smith Machine Close Grip Bench Press
• Dips
• Standing Barbell Triceps Extension
• Standing One-Arm Dumbbell Triceps Extension
• Triceps Overhead Extension with Rope
• Seated Dumbbell Triceps Extension
• Seated Barbell Triceps Extension
• Reverse Grip Triceps Push down
• Seated Barbell Triceps Extension
• Triceps Dumbbell Kickback
• Close Grip Push-Up
• Standing Bent-Over Two-Arm Dumbbell Triceps Extension
• Kneeling Cable Triceps Extension
• Close Grip Dumbbell Press
• Alternating Decline Dumbbell Triceps Extension
• Standing Low-Pulley One-Arm Triceps Extension
• Lying Dumbbell Triceps Extension
• Tate Press
• Close Grip Push-Ups off of a Dumbbell
• Push-Ups off of a Medicine Ball
• Sled Overheard Triceps Extension

Back

Back Mass Gainer:

• Deadlift

My Top 5:

• Hang Clean
• Pull-Ups
• Dumbbells Row
• Barbell Row
• Wide Grip Lat Pull-Down

Additional Back Exercises:

• Chin-Up
• V-Bar Pull-Up
• Weighted Pull-Up
• Muscle Up
• Around the World Pull-Up
• Parallel Bar Pull-Up
• Towel Pull-Up
• Rocky Pull-Up
• Reverse Grip Bent Over Row
• T-Bar Row
• Bent Over Single Arm Barbell Row
• Dumbbell Incline Row
• Body Weight Mid Row
• Seated Cable Row
• Leverage High Row on Machine
• Single Arm Kettle Bell Row
• Suspended Row
• Straight Arm Pull-Down
• V-Bar Pull-Down
• Hyper Extensions
• Superman's
• Stability Ball Hyper Extensions
• Good Mornings