CHEST

Bodyweight Exercises

1. Push-Ups
o Targets: Overall chest, shoulders, and triceps.
o Variations:
 Incline Push-Ups (upper chest).
 Decline Push-Ups (lower chest).
 Diamond Push-Ups (inner chest and triceps).
 Wide-Grip Push-Ups (outer chest).
2. Dips
o Targets: Lower chest and triceps.
o Variation: Lean forward to emphasize the chest more.

Dumbbell Exercises

1. Flat Dumbbell Bench Press

o Targets: Middle chest.
2. Incline Dumbbell Press
o Targets: Upper chest.
3. Decline Dumbbell Press
o Targets: Lower chest.
4. Dumbbell Flyes
o Flat, incline, or decline to target different chest regions.
5. Dumbbell Pullover
o Targets: Chest and lats.

Barbell Exercises

1. Flat Bench Press

o Classic chest-building exercise for middle chest.
2. Incline Bench Press
o Builds the upper chest.
3. Decline Bench Press
o Focuses on the lower chest.
4. Close-Grip Bench Press
o Works the inner chest and triceps.

Cable and Machine Exercises

1. Cable Crossovers
o High to low: Targets the lower chest.
 o Low to high: Targets the upper chest.
2. Chest Press Machine
o Targets overall chest.
3. Pec Deck (Chest Fly Machine)
o Isolates the chest muscles.
4. Incline Cable Flyes
o Focus on the upper chest.
5. Single-Arm Cable Press
o Great for isolating one side of the chest.

Advanced/Power Moves

1. Clap Push-Ups (Plyometric)

o Explosive movement targeting strength and power.
2. Weighted Dips
o Increase resistance for more gains.
3. Landmine Press
o Targets the upper chest and shoulders.
4. Resistance Band Chest Press
o Mimics a bench press but with variable tension.

Sample Chest Workout

Beginner Level:

 Push-Ups: 3 sets of 12-15 reps.

 Incline Dumbbell Press: 3 sets of 10-12 reps.
 Cable Crossovers: 3 sets of 12-15 reps.

Advanced Level:

 Flat Bench Press: 4 sets of 6-8 reps.

 Incline Dumbbell Flyes: 3 sets of 10-12 reps.
 Weighted Dips: 3 sets of 8-10 reps.
 Cable Crossovers: 4 sets of 12-15 reps.
 BICEPS
Barbell Exercises

1. Barbell Bicep Curl

o Primary movement for overall biceps size.
o Use a straight bar or EZ bar to reduce wrist strain.
2. Barbell Preacher Curl
o Isolates the biceps and reduces momentum for strict form.
3. Barbell Reverse Curl
o Targets brachioradialis and adds forearm strength.

Dumbbell Exercises

4. Dumbbell Bicep Curl

o Alternate or simultaneous curls to isolate each arm.
5. Hammer Curl
o Works brachialis and brachioradialis for thickness.
6. Incline Dumbbell Curl
o Stretches biceps for a deeper range of motion.
7. Concentration Curl
o Maximizes the mind-muscle connection and isolates biceps.
8. Zottman Curl
o Combines a standard curl with a reverse lowering for complete forearm and biceps
engagement.

Cable Machine Exercises

9. Cable Bicep Curl

o Constant tension throughout the movement.
10. Overhead Cable Curl
o Works the biceps in a stretched position.
11. Rope Hammer Curl
o Targets brachialis with a neutral grip using the rope attachment.
12. Cable Reverse Curl
o Strengthens brachioradialis and forearms.

Bodyweight & Functional Exercises

13. Chin-Ups
o Great compound movement targeting biceps and back.
14. TRX Bicep Curl
 o Functional and stability-focused bicep isolation.
15. Isometric Holds (Chin-Up Position)
o Builds endurance and biceps peak.

Advanced & Isolation Movements

16. Spider Curl (Using Bench)

o Focuses on the peak contraction of the biceps.
17. 21s (Barbell or Dumbbells)
o Three-part biceps exercise (lower half, upper half, full range) for a burn.
18. Drag Curl (Barbell or Dumbbells)
o Keeps elbows back for better biceps engagement.

Tips for Effective Biceps Training

 Reps & Sets: For hypertrophy, aim for 8–12 reps per set. For strength, go for 4–6 reps with
heavier weights.
 Form: Avoid swinging or using momentum to lift weights.
 Progressive Overload: Gradually increase weights or reps for continued growth.
 Rest: Allow at least 48 hours between biceps sessions to recover fully.
 TRICEPS

Machine-Based Triceps Exercises

1. Cable Triceps Pushdowns

o Primary Target: All heads, with emphasis on the lateral head.
o Tip: Keep elbows close to your body and avoid leaning forward.
2. Overhead Cable Triceps Extensions
o Primary Target: Long head.
o Tip: Use a rope or bar and maintain a full stretch at the top.
3. Reverse-Grip Cable Pushdowns
o Primary Target: Medial head.
o Tip: Use an underhand grip to engage the medial head effectively.
4. Single-Arm Cable Kickbacks
o Primary Target: Lateral head.
o Tip: Perform slow, controlled movements.

Free Weight Triceps Exercises

5. Close-Grip Bench Press

o Primary Target: All heads.
o Tip: Keep elbows tucked close to your sides.
6. Dumbbell Overhead Triceps Extensions
o Primary Target: Long head.
o Tip: Perform this exercise seated or standing, keeping your elbows in line with your
ears.
7. Dumbbell Kickbacks
o Primary Target: Lateral head.
o Tip: Squeeze at the top of the movement.
8. Skull Crushers (EZ Bar or Dumbbells)
o Primary Target: Long and lateral heads.
o Tip: Lower the bar to your forehead or behind your head for a greater stretch.

Bodyweight Triceps Exercises

9. Triceps Dips (Parallel Bars)

o Primary Target: All heads.
o Tip: Keep your body upright to focus on triceps rather than chest.
10. Close-Grip Push-Ups

 Primary Target: All heads.

 Tip: Place hands closer together than shoulder-width.
Compound Exercises (Triceps-Engaged)

11. Bench Press (Close Grip)

o Primary Target: Lateral and long heads.
o Tip: Perform with a narrower grip for maximum triceps engagement.
12. Overhead Press (Triceps Focus)
o Primary Target: Long head.
o Tip: Use a controlled press to avoid overusing shoulder muscles.

Tips for Triceps Training Success:

 Form Over Weight: Always prioritize proper form to avoid injuries.

 Stretch Between Sets: Stretching can improve muscle flexibility and reduce tension.
 Progressive Overload: Gradually increase the weight or repetitions to build strength.
 BACK
1. Machine-Based Exercises

 Lat Pulldown: Focuses on the lats; use a wide or close grip for variation.
 Seated Row: Targets the lats, traps, and rhomboids.
 Assisted Pull-Ups (on a machine): Great for beginners working towards unassisted pull-ups.
 Back Extension (Roman Chair or Machine): Strengthens the lower back.

2. Barbell Exercises

 Deadlifts: A compound exercise that works the entire back, glutes, and hamstrings.
 Barbell Rows: Targets the mid-back; keep your back straight to avoid injury.
 T-Bar Rows: Focuses on the middle and upper back.

3. Dumbbell Exercises

 Single-Arm Dumbbell Row: Isolates each side of the back for balanced development.
 Renegade Rows: Engages the back and core simultaneously.
 Dumbbell Deadlift: A variation for the lower back and glutes.

4. Bodyweight Exercises

 Pull-Ups/Chin-Ups: Essential for overall back strength and size.

 Superman Hold: Strengthens the lower back and glutes.
 Inverted Rows: Great for beginners or as a warm-up.

5. Cable Machine Exercises

 Cable Row: A controlled movement targeting the mid-back.

 Face Pulls: Engages the rear delts and traps.
 Straight-Arm Pulldown: Isolates the lats.

6. Functional/Accessory Work

 Kettlebell Swings: Engages the lower back, glutes, and hamstrings.

 Farmer’s Carry: Improves grip strength and works the traps.
 Back Extensions with Plate: Adds intensity to the lower back movement.
General Tips for Back Training:

1. Form First: Keep your back straight and engage your core to prevent injury.
2. Progressive Overload: Gradually increase weight or reps for continuous improvement.
3. Pull Variations: Combine horizontal pulls (e.g., rows) and vertical pulls (e.g., pull-ups,
pulldowns) for balanced development.
4. Warm-Up and Stretching: Loosen up with dynamic stretches or light cardio before starting
 SHOULDER
1. Compound Movements

These exercises target multiple parts of the shoulder and often engage other muscles (chest,
triceps, traps).

 Overhead Press (Barbell/Dumbbell)

 Arnold Press (Dumbbell)
 Push Press (Barbell/Dumbbell)
 Landmine Press
 Military Press

2. Isolation Movements

Focus on specific heads of the deltoid.

Anterior Deltoid (Front Shoulders):

 Front Raise (Dumbbell/Plate/Barbell)

 Cable Front Raise
 Single-Arm Landmine Press

Lateral Deltoid (Side Shoulders):

 Lateral Raise (Dumbbell/Cable/Resistance Bands)

 Seated Lateral Raise
 Incline Lateral Raise (Chest-supported)
 Machine Lateral Raise

Posterior Deltoid (Rear Shoulders):

 Reverse Fly (Dumbbell/Cable/Resistance Bands)

 Face Pulls (Cable/Resistance Bands)
 Bent-over Lateral Raise
 Rear Delt Row (Dumbbell/Barbell/Cable)

3. Machine and Cable Exercises

 Cable Lateral Raise

 Cable Front Raise
 Pec Deck Reverse Fly (Rear Delt Focus)
 Overhead Shoulder Press (Machine)
4. Bodyweight Exercises

Great for functional strength and stability.

 Pike Push-ups
 Handstand Push-ups (Advanced)
 Plank-to-Downward Dog Shoulder Press

5. Rotator Cuff and Stabilization

Strengthen the stabilizing muscles around the shoulder.

 External Rotations (Cable/Resistance Band)

 Internal Rotations (Cable/Resistance Band)
 Prone Y, T, and W Raises
 Scapular Pull-ups

Tips for Shoulder Training

1. Warm-Up: Start with dynamic stretches and light weights to prepare the joints.
2. Progressive Overload: Gradually increase weight/reps to build strength and size.
3. Form First: Avoid using momentum to lift weights. Focus on controlled movements.
4. Rest and Recovery: Allow shoulders to recover between workouts. Overtraining can lead to
injuries.
 LEGS
Warm-Up (5–10 minutes)

1. Dynamic stretches: Leg swings, hip circles, lunges with a twist.

2. Light cardio: Jogging, cycling, or jump rope.

Workout Plan

Compound Exercises (for overall strength)

1. Barbell Squats
o Target: Quadriceps, hamstrings, glutes.
o 4 sets x 8–12 reps.
2. Romanian Deadlifts
o Target: Hamstrings, glutes.
o 4 sets x 8–12 reps.
3. Leg Press Machine
o Target: Quadriceps, hamstrings, glutes.
o 3 sets x 10–12 reps.

Quad-Focused Exercises

1. Lunges (walking or stationary)

o Target: Quadriceps, glutes.
o 3 sets x 10–12 reps per leg.
2. Bulgarian Split Squats
o Target: Quadriceps, glutes.
o 3 sets x 10–12 reps per leg.
3. Leg Extensions (machine)
o Target: Quadriceps.
o 3 sets x 12–15 reps.

Hamstring-Focused Exercises

1. Hamstring Curls (machine)

o Target: Hamstrings.
o 3 sets x 12–15 reps.
2. Single-Leg Deadlifts
o Target: Hamstrings, glutes.
o 3 sets x 10–12 reps per leg.
Glute-Focused Exercises

1. Hip Thrusts
o Target: Glutes.
o 4 sets x 10–12 reps.
2. Cable Kickbacks
o Target: Glutes.
o 3 sets x 12–15 reps per leg.

Calf-Focused Exercises

1. Standing Calf Raises

o Target: Gastrocnemius (upper calf).
o 4 sets x 15–20 reps.
2. Seated Calf Raises
o Target: Soleus (lower calf).
o 3 sets x 15–20 reps.

Cool Down (5–10 minutes)

 Static stretches: Hamstring stretch, quad stretch, pigeon pose.

 Foam rolling to release muscle tension.

Tips for Success

 Maintain proper form to avoid injury.

 Rest 60–90 seconds between sets for strength, or 30–60 seconds for endurance.
 Stay hydrated and fuel your body with a balanced diet to support recovery.
 CROSSFIT
Weightlifting

1. Olympic Lifts
o Snatch
o Clean and Jerk
o Power Clean
o Power Snatch
2. Barbell Movements
o Deadlift
o Front Squat
o Back Squat
o Overhead Squat
o Thrusters
o Push Press
o Split Jerk
3. Other Weighted Movements
o Kettlebell Swings
o Dumbbell Snatch
o Dumbbell Clean
o Dumbbell Thruster

Bodyweight Exercises

1. Gymnastics Movements
o Pull-ups (Strict, Kipping, Butterfly)
o Chest-to-Bar Pull-ups
o Muscle-Ups (Bar and Ring)
o Toes-to-Bar
o Handstand Push-Ups
o Handstand Walk
o Dips (Ring or Parallel Bars)
2. Basic Bodyweight Movements
o Air Squats
o Push-Ups
o Sit-Ups
o Burpees
o Box Jumps

Cardio/Endurance

1. Rowing
o 500m Sprints
o Long Distance Rows
 2. Running
o Short Sprints (100m, 200m)
o Long Runs (1 mile, 5K)
3. Cycling
o Assault Bike Sprints
o Longer Steady-State Efforts
4. Jump Rope
o Single Unders
o Double Unders
5. Swimming
o Freestyle Sprints
o Open Water

Strongman Movements

1. Odd Object Lifting

o Sandbag Cleans
o Atlas Stones
o Yoke Carries
2. Carries
o Farmer’s Carry
o Overhead Carry
o Zercher Carry

Core and Midline Stability

1. Ab Movements
o GHD Sit-Ups
o Hanging Knee Raises
2. Stability Movements
o Plank Holds
o Hollow Rocks

Accessory Movements

 Turkish Get-Ups
 Sled Push/Pull
 Rope Climbs
 Devil’s Press
 CARDIO

1. Treadmill Workouts

 Walking: Easy-paced walking for a low-impact cardio workout.

 Running: Jogging or sprinting at different speeds and inclines to increase intensity.
 Intervals: Alternate between walking and sprinting to boost endurance.

2. Stationary Bike (Spin Bike)

 Steady-State Cycling: Pedal at a consistent pace for a set amount of time.

 HIIT (High-Intensity Interval Training): Alternate between intense pedaling and slower
recovery periods.

3. Elliptical Trainer

 Forward/Reverse Stride: Use the elliptical in a forward motion for a regular workout or
reverse to target different muscle groups.
 Intervals: Vary the speed or resistance during your workout for intervals of high intensity.

4. Rowing Machine

 Steady-State Rowing: Row at a moderate pace for continuous movement.

 HIIT Rowing: Alternate between fast, intense bursts of rowing and slower recovery periods.

5. Stair Climber (Stairmaster)

 Steady Climbing: Maintain a constant pace for a low-impact but effective cardio workout.
 Intervals: Alternate between high-speed and low-speed intervals to challenge your fitness.

6. Jump Rope

 Basic Jumping: Simple and effective for improving coordination and cardiovascular
endurance.
 Double Unders: A more advanced move where the rope passes under your feet twice in one
jump.

7. Boxing or Kickboxing

 Punching Bags: Use a punching bag to simulate boxing drills.

 Shadowboxing: Perform boxing movements with no equipment to improve stamina.

8. Circuit Training

 Combine strength exercises with bursts of cardio (like jumping jacks, burpees, or high knees)
to keep the heart rate elevated.

9. HIIT (High-Intensity Interval Training)

  A combination of short, intense bursts of exercise followed by brief periods of rest or lower-
intensity exercise. It can be done with exercises like:
o Jumping Jacks
o Burpees
o Mountain Climbers
o High Knees

10. Swimming (if available)

 Freestyle Swimming: Swim laps at a moderate pace for endurance.

 Sprints: Swim fast-paced laps and alternate with slower recovery laps.

11. Agility Ladder Drills

 Perform quick footwork drills using an agility ladder to improve speed, coordination, and
cardiovascular fitness.

12. Kettlebell Swings

 Swing a kettlebell with both hands in a controlled manner to keep your heart rate elevated.
 CORE

1. Plank

 Target Muscles: Core, shoulders, and back.

 How to do it: Get into a push-up position with your body in a straight line. Keep your elbows
directly below your shoulders. Engage your core and hold the position as long as you can.

2. Crunches

 Target Muscles: Rectus abdominis.

 How to do it: Lie on your back with knees bent and feet flat on the floor. Place your hands
behind your head or across your chest. Lift your shoulders towards your knees by engaging
your core.

3. Bicycle Crunches

 Target Muscles: Obliques and rectus abdominis.

 How to do it: Lie on your back with knees bent. Bring your elbows and opposite knees
together while extending the other leg straight out. Twist your torso as you alternate sides in
a pedaling motion.

4. Russian Twists

 Target Muscles: Obliques and transverse abdominis.

 How to do it: Sit on the floor with knees bent and feet off the ground. Lean back slightly and
clasp your hands together. Rotate your torso to the left and right, tapping the floor next to
your hips each time.

5. Leg Raises

 Target Muscles: Lower abdominals.

 How to do it: Lie flat on your back with your legs straight. Lift your legs up to a 90-degree
angle and then lower them slowly without touching the floor.

6. Mountain Climbers

 Target Muscles: Core, shoulders, and legs.

 How to do it: Start in a push-up position. Bring one knee toward your chest, then quickly
switch legs in a running motion, keeping your core engaged.

7. Hanging Leg Raises

 Target Muscles: Lower abs and hip flexors.

 How to do it: Hang from a pull-up bar with arms fully extended. Keep your legs straight as
you lift them up to a 90-degree angle or higher, then slowly lower them back down.

8. V-Ups
  Target Muscles: Rectus abdominis and obliques.
 How to do it: Lie on your back with your arms extended overhead. Lift your legs and torso
simultaneously to form a "V" shape, reaching your hands toward your feet.

9. Flutter Kicks

 Target Muscles: Lower abs and hip flexors.

 How to do it: Lie on your back with your legs extended. Lift both legs a few inches off the
ground and alternate kicking them up and down in a flutter motion while keeping your core
engaged.

10. Dead Bug

 Target Muscles: Core, especially lower abs.

 How to do it: Lie on your back with your arms extended towards the ceiling and knees bent
at 90 degrees. Slowly extend your right leg and left arm while keeping your lower back flat
on the ground, then return to the starting position. Alternate sides.

11. Side Plank

 Target Muscles: Obliques, shoulders, and hips.

 How to do it: Lie on your side with your elbow directly under your shoulder. Lift your hips off
the ground to form a straight line from your head to your feet. Hold the position.

12. Ab Rollouts

 Target Muscles: Core, especially the rectus abdominis.

 How to do it: Using an ab wheel, kneel on the floor and roll the wheel forward while keeping
your body in a straight line. Engage your core to roll the wheel back to the starting position.

13. Cable Woodchoppers

 Target Muscles: Obliques and transverse abdominis.

 How to do it: Stand side-on to a cable machine with the cable at a high setting. Grab the
handle with both hands, pull it diagonally across your body, rotating your torso as you move.

14. Reverse Crunches

 Target Muscles: Lower abs.

 How to do it: Lie on your back with knees bent. Bring your knees toward your chest while
lifting your hips off the floor, then lower back down with control.

15. Dragon Flags

 Target Muscles: Core, especially lower abs.

 How to do it: Lie on a bench or flat surface, grip the edge of the bench behind your head,
and lift your legs straight up. Slowly lower your legs towards the floor while keeping your
body in a straight line, then raise them back up.