Exercise Name Dumbbell Incline Bench Press Also Called Incline Dumbbell Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Bench Press, Barbell Incline Bench Press Alternatives Barbell Bench Press, Feet-Elevated Push Up, Low Cable Crossover ContentsDumbbell …

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Exercise Name Dumbbell Shoulder Press Also Called Seated Dumbbell Press Primary Muscles Shoulders Secondary Muscles Chest, Triceps, Upper Back Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Seated Utility Bench or Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Unilateral Shoulder Press, Dumbbell Standing Shoulder Press, Barbell Seated Overhead Press Alternatives Overhead Press, Push …

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Exercise Name Leg Press Primary Muscles Quadriceps Secondary Muscles Glutes, Hamstrings Function Strength Mechanics Compound Force Push Required Equipment 45° Leg Press Sled Optional Equipment Knee Wraps Experience Beginner Rep Range 5-20 Tempo 2-0-1-0 Variations Unilateral Leg Press Alternatives Barbell Squat, Hack Squat ContentsLeg Press Instructions1. Starting Position2. Eccentric Repetition3. Midpoint4. Concentric Repetition5. RepeatCommon Leg Press …

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Exercise Name Dumbbell Rear Deltoid Raise Also Called Dumbbell Rear Deltoid Raise, Dumbbell Rear Lateral Raise, Bent Over Lateral Raise Primary Muscles Shoulders (Rear Deltoid) Secondary Muscles Upper Back Function Strength Mechanics Isolation Force Pull Required Equipment Dumbbells Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations Seated Rear Deltoid Raise, Lying Rear Deltoid Raise Alternatives …

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Exercise Name Push Press Primary Muscles Shoulders Secondary Muscles Chest, Glutes, Hamstrings, Quadriceps, Triceps, Upper Back Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Knee Wraps, Wrist Wraps Experience Intermediate Rep Range 3-8 Tempo 1-0-X-0 Variations Power Clean and Push Press, Barbell Overhead Press Alternatives Clean and Jerk, Overhead Rack Lockout, Dumbbell Shoulder Press, Dumbbell One …

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Exercise Name Band Squat Also Called Squat with Bands Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands, Power Rack Optional Equipment Weight Lifting Belt, Knee Wraps Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Reverse Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains ContentsBand Squat Instructions1. …

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Exercise Name Seated Calf Raise Primary Muscles Calf (soleus) Secondary Muscles None Function Hypertrophy Mechanics Isolation Force Push Required Equipment Seated Calf Raise Machine Experience Beginner Rep Range 8-12 Tempo 2-1-2-2 Variations Standing Calf Raise Alternatives Calf Press, Donkey Calf Raise ContentsSeated Calf Raise Instructions1. Starting Position2. Concentric Repetition3. Midpoint4. Eccentric Repetition5. RepeatCommon – Errors …

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Exercise Name Barbell Bench Press Also Called Flat Bench Press, Bench Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Barbell, Flat Bench with Uprights (or in a Power Rack) Optional Equipment Chalk, Lifting Belt Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Barbell Incline Bench Press, Barbell Decline …

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Exercise Name Inverted Row Also Called Horizontal Pull Up, Fat Man Pull Up, Supine Row, Body Row Primary Muscles Upper Back Secondary Muscles Rear Deltoid Function Strength Mechanics Compound Force Pull Required Equipment Barbell, Power Rack (or Smith Machine) Optional Equipment Chalk Experience Beginner Rep Range 5-15 Tempo 2-1-1-0 Variations Feet-Elevated Inverted Row, Bent-Knee Inverted …

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Exercise Name Barbell Bent Over Row Also Called Barbell Row, Pendlay Row Primary Muscles Lats Secondary Muscles Back, Biceps, Rear Delts Function Strength, Explosiveness Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Chalk, Lifting Straps Experience Beginner Rep Range 3-8 Tempo 1-0-X-1 Variations Reverse Grip Bent Over Row, Yates Row, Rear Delt Row Alternatives Inverted Row, …

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