Exercise Name: Name: Barbell Bent Over Row Also Called: Barbell Row, Pendlay Row Muscles Worked: Primary: Lats Secondary: Back, Biceps, Rear Delts Classification: Function: Strength, Explosiveness Mechanics: Compound Force: Pull Equipment: Main: Barbell Optional: Chalk, Weight Lifting Straps Guidelines: Experience: Beginner Rep Range: 3-8 Training Tempo: 1 – 0 – X – 1 Related Exercises: …

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Exercise Name: Name: Barbell Squat Also Called: High Bar Squat, Olympic Squat, Full Squat, Ass-to-Grass Squat Muscles Worked: Primary: Quadriceps Secondary: Calves, Glutes, Hamstrings, Spinal Erectors Classification: Function: Strength Mechanics: Compound Force: Push Equipment: Main: Barbell Ancillary: Power Rack Optional: Lifting Belt, Barbell Pad, Knee Wraps Guidelines: Experience: Beginner Rep Range: 3-20 Training Tempo: 2 …

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Exercise Name: Name: Dumbbell Lunge (non-alternating) Also Called: Front Lunge Muscles Worked: Primary: Quadriceps Secondary: Hamstrings, Glutes, Calves Classification: Function: Strength Mechanics: Compound Force: Push Equipment: Main: Dumbbells Ancillary: None Optional: Chalk, Wrist Straps Guidelines: Experience: Beginner Rep Range: 5-15 Training Tempo: 2 – 0 – 1 – 0 Related Exercises: Variations: Alternating lunge, Barbell …

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Exercise Name: Name: Barbell Overhead Press Also Called: Press, Barbell Shoulder Press Muscles Worked: Primary: Shoulders Secondary: Triceps Classification: Function: Strength Mechanics: Compound Force: Push Equipment: Main: Barbell Ancillary: Power Rack Optional: None Guidelines: Experience: Beginner Rep Range: 3-12 Training Tempo: 2 – 0 – 1 – 0 Related Exercises: Variations: Barbell Seated Overhead Press, …

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Exercise Name: Name: Barbell Curl Also Called: Straight Bar Curl Muscles Worked: Primary: Biceps Secondary: Forearms Classification: Function: Strength Mechanics: Compound Force: Pull Equipment: Main: Barbell Ancillary: None Optional: None Guidelines: Experience: Beginner Rep Range: 5-15 Training Tempo: 2 – 1 – 1 – 0 Related Exercises: Variations: Wide Grip Barbell Curl, Close Grip Barbell …

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Exercise Name: Name: Cable Face Pull (with external rotation) Also Called: Cable Neutral Grip Face Pull Muscles Worked: Primary: Shoulder (rear deltoid) Secondary: Upper Back Classification: Function: Mobility, Strength Mechanics: Compound Force: Pull Equipment: Main: Cable Ancillary: Double Rope Attachment Guidelines: Experience: Beginner Rep Range: 8-20 Training Tempo: 2 – 1 – 1 – 0 …

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Exercise Name: Name: Barbell Lying Triceps Extension Also Called: Lying French Press Muscles Worked: Primary: Triceps Secondary: None Classification: Function: Strength Mechanics: Isolation Force: Push Equipment: Main: EZ Curl Barbell Ancillary: Weight Bench Optional: None Guidelines: Experience: Beginner Rep Range: 8-15 Training Tempo: 2 – 0 – 1 – 0 Related Exercises: Variations: Skullcrushers, Dumbbell …

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Exercise Name: Name: Dumbbell Lateral Raise Also Called: Side Lateral Raise, Side Raise Muscles Worked: Primary: Shoulders (lateral deltoids) Classification: Function: Strength Mechanics: Isolation Force: Pull Equipment: Main: Dumbbell Ancillary: None Optional: None Guidelines: Experience: Beginner Rep Range: 8-15 Training Tempo: 2 – 1 – 1 – 0 Related Exercises: Variations: One Arm Lateral Raise, …

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Exercise Name: Name: Barbell Shrug Also Called: Shoulder Shrug Muscles Worked: Primary: Trapezius Secondary: None Classification: Function: Strength Mechanics: Isolation Force: Pull Equipment: Main: Barbell Ancillary: Power Rack Optional: Chalk, Lifting Straps Guidelines: Experience: Beginner Rep Range: 6-15 Training Tempo: 1 – 1 – 1 – 1 Related Exercises: Variations: Behind the Back Shrugs, Power …

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Exercise Name: Name: Push Up Muscles Worked: Primary: Pectoralis Major, Pectoralis Minor Secondary: Abs, Hamstrings, Spinal Erectors, Shoulders, Triceps Classification: Function: Strength Mechanics: Compound Force: Push Equipment: Main: Bodyweight Guidelines: Experience: Beginner Rep Range: 8-20+ Training Tempo: 2 – 0 – 1 – 0 Related Exercises: Variations: Bent Knee Push Up, Feet Elevated Push Up, …

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