1-Arm 45° Cable Rear Delt Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard!
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45° Hyperextension
Squeeze your glutes hard at the top of each rep. Slow controlled reps on the way down
45° Incline Barbell Press
1 second pause at the bottom of each rep while maintaining tension on the pecs
45° Incline DB Press
1 second pause at the bottom of each rep while maintaining tension on the pecs
45° Incline Machine Press
Ab Wheel Rollout
Don't just bend at your hips
Barbell Bench Press
Set up a comfortable arch
Barbell RDL
To keep tension on the hamstrings
Bayesian Cable Curl
If you have a left-right bicep size imbalance
Bench Dip
Bottom-Half DB Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.
Bottom-Half Seated Cable Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus on feeling a deep stretch in your pecs at the bottom of each rep.
Cable Crossover Ladder
Do one set with low cable position
Cable Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.
Cable Hip Abduction
Cable Paused Shrug-In
Shrug up and in. Think about shrugging ""up to your ears."" 1-2 second pause in the squeeze (at the top) of each rep
Cable Pull-Through
Cable Rope Hammer Curl
Squeeze the rope hard as you curl the weight up. Smooth
Cable Shoulder Press
Cable Triceps Kickback
There are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze
Chest-Supported Machine Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.
Chest-Supported T-Bar Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep.
Concentration Cable Curl
DB Bench Press
DB Bulgarian Split Squat
DB Concentration Curl
DB Curl
DB Hammer Curl
DB Preacher Curl
DB RDL
DB Shrug
DB Skull Crusher
DB Static Lunge
DB Step-Up
DB Triceps Kickback
DB Walking Lunge
Decline Weighted Crunch
Dual-Handle Lat Pulldown
Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps.
EZ-Bar Cable Curl
Set up the cable at the lowest position. Maintain constant tension on the biceps. Slow
EZ-Bar Curl
EZ-Bar Preacher Curl
EZ-Bar Skull Crusher
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Glute-Ham Raise
Goblet Squat
Hack Squat
Use a controlled negative (don't free fall) and then explode on the positive.
Hammer Preacher Curl
Hanging Leg Raise
High-Bar Back Squat
High-Cable Cuffed Lateral Raise
High-Cable Lateral Raise
Focus on squeezing your lateral delt to move the weight.
Incline Chest-Supported DB Row
Incline DB Stretch Curl
Katana Triceps Extension
Lateral Band Walk
Lean-Back Lat Pulldown
Initiate the pulldown with a straight up posture. As you pull the bar down
Lean-Back Machine Pulldown
Lean-In DB Lateral Raise
Leg Extension
Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. ""
Leg Press
Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep.
Leg Press Calf Press
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes
Long-Lever Plank
Low-to-High Cable Crossover
Lying Leg Curl
Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. ""
Lying Leg Raise
Perform these slowly
Machine Chest Press
1 second pause at the bottom of each rep while maintaining tension on the pecs
Machine Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.
Machine Hip Abduction
If possible
Machine Preacher Curl
Smooth
Machine Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth
Machine Shrug
Brief pause at the top and bottom of ROM. Think about pulling your shoulders up to your ears!
Modified Candlestick
Neutral-Grip Lat Pulldown
Do these pulldowns with the handle more out in front of you
Neutral-Grip Pull-Up
Nordic Ham Curl
Overhead Cable Triceps Extension (Bar)
Optionally pause for 0.5-1 second in the stretched aspect of each rep
Overhead Cable Triceps Extension (Rope)
Pec Deck
Focus on bringing your elbows together - not your hands
Pendlay Deficit Row
Stand on a bumper plate. Focus on getting a big stretch and touch your stomach/chest on each rep! ""
Pull-Up
Reverse Nordic
Reverse Pec Deck
Rope Face Pull
Seated Calf Raise
Seated DB Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth
Seated Leg Curl
Lean forward over the machine to get a maximum stretch in your hamstrings.
Seated Super-Bayesian High Cable Curl
Single-Arm DB Row
Sissy Squat
Smith Machine Row
Focus on squeezing your shoulder blades together
Smith Machine Squat
Once you are under the bar
Smith Machine Static Lunge
Smith Machine Static Lunge w/ Elevated Front Foot
Elevate your front foot on a small box. Minimize contribution from your back leg.
Snatch-Grip RDL
Standing Calf Raise
1-2 second pause at the bottom of each rep. Instead of just going up onto your toes
Swiss Ball Rollout
Triceps Pressdown (Bar)
Focus on squeezing your triceps to move the weight
Triceps Pressdown (Rope)
Walking Lunge
Take medium strides. Minimize contribution from the back leg
Wide-Grip Lat Pulldown
Wide-Grip Pull-Up
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats pulling apart on the way down.