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 Seated Calf Raise Instructions Note: Pictures coming soon! 1. Starting Position Sit down and … Read more

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, Weight 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 … Read more

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 … Read more

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, … Read more

Exercise Name Barbell Squat Also Called High Bar Squat, Olympic Squat, Full Squat, Ass-to-Grass Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Lifting Belt, Barbell Pad, Knee Wraps Experience Beginner Rep Range 3-20 Tempo 2-0-1-0 Variations Low Bar Squat, Front Squat, Box Squat, Chain Squat, Band … Read more

Exercise Name Dumbbell Lunge (non-alternating) Also Called Front Lunge Primary Muscles Quadriceps Secondary Muscles Hamstrings, Glutes, Calves Function Strength Mechanics Compound Force Push Required Equipment Dumbbells Optional Equipment Chalk, Wrist Straps Experience Beginner Rep Range 5-15 Tempo 2-0-1-0 Variations Alternating lunge, Barbell lunge, Walking lunge, Rear lunge, Goblet lunge, Zercher lunge Alternatives Step up, Split squat, Bulgarian split squat, … Read more

Exercise Name Barbell Overhead Press Also Called Press, Barbell Shoulder Press Primary Muscles Shoulders Secondary Muscles Triceps Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Barbell Seated Overhead Press, Push Press, Dumbbell Shoulder Press, Behind the Neck Press, Overhead Rack Lockout Alternatives Clean and Press, Power … Read more

Exercise Name Barbell Curl Also Called Straight Bar Curl Primary Muscles Biceps Secondary Muscles Forearms Function Strength Mechanics Compound Force Pull Required Equipment Barbell Experience Beginner Rep Range 5-15 Tempo 2-1-1-0 Variations Wide Grip Barbell Curl, Close Grip Barbell Curl, EZ-Bar Curl, Cable Curl, Dumbbell Curl Alternatives Chin Up, Neutral-Grip Chin Up, Reverse Grip Inverted … Read more

Exercise Name Cable Face Pull (with external rotation) Also Called Cable Neutral Grip Face Pull Primary Muscles Shoulder (Rear Deltoid) Secondary Muscles Upper Back Function Strength, Mobility Mechanics Compound Force Pull Required Equipment Cable, Double Rope Attachment Experience Beginner Rep Range 8-20 Tempo 2-1-1-0 Variations Pronated Grip Face Pull, Band Face Pull, Seated Face Pull, Lying … Read more

Exercise Name Barbell Lying Triceps Extension Also Called Lying French Press Primary Muscles Triceps Secondary Muscles None Function Strength Mechanics Isolation Force Push Required Equipment EZ Curl Bar, Weight Bench Experience Beginner Rep Range 8-15 Tempo 2-0-1-0 Variations Skullcrushers, Dumbbell Lying Triceps Extension, Overhead Triceps Extension Alternatives Triceps Kickback, Triceps Pushdown, Close Grip Bench Press, Diamond Push … Read more