Equipment:
Abs / Core
Bodyweight
Abdominal Crunch Machine
hamstrings-glutes
Machine
Abductor Machine (Outer Thigh)
hamstrings-glutes
Machine
Adductor Machine (Inner Thigh)
Cardio & Conditioning
Machine
Assault Bike / AirBike
Lats & Mid-Back
Bodyweight
Assisted Chin-Up / Pull-Up Machine
Triceps
Bodyweight
Assisted Dip Machine
Quads
Barbell
Barbell Back Squat (or Hack Squat)
Chest
Barbell
Barbell Flat Bench Press (or Flat Chest Press)
Quads
Barbell
Barbell Front Squat
Biceps
Machine
Bicep Curl Machine
Quads
Barbell
Bulgarian Split Squat
Mobility, Stretching & Spine
Bodyweight
Butterfly / Adductor Groin Stretch
Abs / Core
Cable
Cable Abdominal Crunch
Chest
Cable
Cable Crossover Press / Flye
Chest
Cable
Cable Dual Adjustable Pulley (Synergy 360)
Biceps
Barbell
Cable EZ-Bar Bicep Curl
rear-delts
Cable
Cable Face Pull
delts-shoulders
Cable
Cable Lateral Raise
Biceps
Dumbbell
Cable Rope Hammer Curl
Triceps
Cable
Cable Tricep Rope Pushdown
Triceps
Dumbbell
Cable Triceps Pushdown (or Overhead Triceps Extension)
Abs / Core
Machine
Captains Chair / Leg Raise Station
Mobility, Stretching & Spine
Machine
Cat-Cow / Dynamic Spinal Flow
Chest
Bodyweight
Chest Dips (Parallel Bar / Assisted Station)
Chest
Machine
Chest Press
Chest
Machine
Chest Press Machine
Lats & Mid-Back
Machine
Chest-Supported T-Bar Row
Abs / Core
Machine
Decline Bench Sit-Up
Chest
Dumbbell
Decline Dumbbell Chest Press
Mobility, Stretching & Spine
Bodyweight
Doorway / Post Pectoral & Shoulder Stretch
Quads
Dumbbell
Dumbbell Box Step-Up
Biceps
Dumbbell
Dumbbell Concentration Curl
delts-shoulders
Dumbbell
Dumbbell Front Raise
Quads
Dumbbell
Dumbbell Goblet Squat
Biceps
Dumbbell
Dumbbell Hammer Curl
delts-shoulders
Dumbbell
Dumbbell Lateral Raise
delts-shoulders
Dumbbell
Dumbbell Lateral Raise (or Cable Lateral Raise)
Triceps
Dumbbell
Dumbbell Overhead Tricep Extension
hamstrings-glutes
Barbell
Dumbbell Romanian Deadlift
Lats & Mid-Back
Dumbbell
Dumbbell Shrugs
Quads
Dumbbell
Dumbbell Walking Lunge
Cardio & Conditioning
Machine
Elliptical Cross-Trainer
Triceps
Barbell
EZ-Bar Skull Crushers (Lying Triceps Extension)
rear-delts
Cable
Face Pulls (or Rear Delt Machine Flye)
Chest
Barbell
Flat Barbell Bench Press
Triceps
Barbell
Flat Bench Dumbbell Skull Crusher
Chest
Dumbbell
Flat Dumbbell Chest Flye
Chest
Dumbbell
Flat Dumbbell Chest Press
Mobility, Stretching & Spine
Machine
Foam Rolling: IT Band & Quads
Mobility, Stretching & Spine
Machine
Foam Rolling: Upper Back & Lats
hamstrings-glutes
Machine
Glute Kickback Machine
hamstrings-glutes
Cable
Glute Kickback Machine / Cable
Quads
Machine
Hack Squat
Biceps
Cable
Hammer Cable Curl
Abs / Core
Bodyweight
Hanging Knee Raise (Captains Chair)
Abs / Core
Bodyweight
Hanging Leg Raise
Chest
Cable
High-to-Low Cable Flye (Lower Chest)
hamstrings-glutes
Machine
Hip Abductor Machine (Outer Thigh / Glutes)
Quads
Machine
Hip Adductor Machine
hamstrings-glutes
Machine
Hip Adductor Machine (Inner Thigh)
Lats & Mid-Back
Machine
Hyperextension / Roman Chair (Spine & Lumbar Extension)
Chest
Machine
Incline Chest Press Machine
Biceps
Dumbbell
Incline Dumbbell Bicep Curl
Chest
Dumbbell
Incline Dumbbell Chest Flye
Chest
Dumbbell
Incline Dumbbell Chest Press
Chest
Dumbbell
Incline Dumbbell Flye
Chest
Dumbbell
Incline Dumbbell Press
Chest
Dumbbell
Incline Dumbbell Press (or Incline Machine Press)
Quads
Machine
Incline Leg Press Machine
Abs / Core
Cable
Kneeling Cable Abdominal Crunch
Mobility, Stretching & Spine
Bodyweight
Kneeling Hip Flexor & Couch Stretch
Lats & Mid-Back
Cable
Kneeling Single-Arm Cable Row
Lats & Mid-Back
Cable
Lat Pulldown (Neutral or Wide Grip)
Lats & Mid-Back
Cable
Lat Pulldown Machine / Cable
delts-shoulders
Machine
Lateral Raise Machine
Quads
Machine
Leg Press
Calves
Machine
Leg Press Calf Extension
Quads
Machine
Leg Press or Leg Extensions
Chest
Cable
Low-to-High Cable Flye
Chest
Cable
Low-to-High Cable Flye (Upper Chest)
hamstrings-glutes
Machine
Lying Leg Curl
hamstrings-glutes
Machine
Lying or Seated Hamstring Curl
Chest
Cable
Mid-Level Cable Chest Flye
Lats & Mid-Back
Cable
Neutral-Grip Lat Pulldown
Mobility, Stretching & Spine
Machine
Overhead Bar Hang / Lat Decompression
Triceps
Cable
Overhead Cable Rope Extension
Triceps
Cable
Overhead Cable Tricep Extension
Chest
Cable
Pec Deck (or Cable Chest Flye)
Chest
Machine
Pec Deck / Seated Flye Machine
Chest
Machine
Pec Fly Machine / Seated Flye
Mobility, Stretching & Spine
Bodyweight
Pigeon Stretch (Glute & Piriformis)
Quads
Machine
Plate-Loaded 45-Degree Leg Press
Chest
Machine
Plate-Loaded Chest Press
Chest
Machine
Plate-Loaded Decline Press
Lats & Mid-Back
Cable
Plate-Loaded Front Lat Pulldown
Lats & Mid-Back
Machine
Plate-Loaded High Row
Lats & Mid-Back
Machine
Plate-Loaded Horizontal Row
Chest
Machine
Plate-Loaded Incline Press
Quads
Machine
Plate-Loaded Linear Hack Squat
Lats & Mid-Back
Machine
Plate-Loaded Low Row
Biceps
Machine
Plate-Loaded Preacher / Bicep Curl
Calves
Machine
Plate-Loaded Seated Calf Raise
Triceps
Bodyweight
Plate-Loaded Seated Dip
delts-shoulders
Machine
Plate-Loaded Shoulder Press
Calves
Machine
Plate-Loaded Standing Calf Raise
Quads
Machine
Plate-Loaded V-Squat
Chest
Machine
Plate-Loaded Wide Chest
Biceps
Machine
Preacher Curl Machine / Bench
hamstrings-glutes
Machine
Prone / Lying Leg Curl Machine
hamstrings-glutes
Machine
Prone Lying Leg Curl Machine
Mobility, Stretching & Spine
Bodyweight
Quad Stretch (Standing / Prone)
rear-delts
Machine
Rear Delt Fly Machine
Cardio & Conditioning
Machine
Recumbent Stationary Bike
rear-delts
Machine
Reverse Pec Deck Flye
Lats & Mid-Back
Cable
Reverse-Grip (Underhand) Lat Pulldown
hamstrings-glutes
Barbell
Romanian Deadlift
hamstrings-glutes
Barbell
Romanian Deadlift (RDL)
Abs / Core
Machine
Rotary Torso / Twist Machine
Abs / Core
Machine
Rotary Torso Machine (/ )
Cardio & Conditioning
Machine
Rowing Machine / Concept2 Ergometer
Abs / Core
Bodyweight
Seated Abdominal Crunch Machine (/ )
Lats & Mid-Back
Machine
Seated Back / Spine Extension Machine (/ )
Biceps
Machine
Seated Bicep Curl Machine
Lats & Mid-Back
Cable
Seated Cable Row
Lats & Mid-Back
Cable
Seated Cable Row (or Chest-Supported Row)
Chest
Machine
Seated Chest Press Machine
delts-shoulders
Dumbbell
Seated Dumbbell Overhead Press
delts-shoulders
Dumbbell
Seated Dumbbell Shoulder Press
hamstrings-glutes
Machine
Seated Leg Curl Machine
Quads
Machine
Seated Leg Extension
Quads
Machine
Seated Leg Extension Machine
Quads
Machine
Seated Leg Press Machine
Lats & Mid-Back
Machine
Seated Row Machine
Triceps
Machine
Seated Tricep Press Machine
delts-shoulders
Machine
Shoulder Press Machine
delts-shoulders
Cable
Single-Arm Cable Front Raise
Triceps
Cable
Single-Arm Cable Tricep Extension
Lats & Mid-Back
Dumbbell
Single-Arm Dumbbell Row
Lats & Mid-Back
Cable
Single-Arm High Cable Row
hamstrings-glutes
Machine
Single-Leg Lying Leg Curl
Quads
Machine
Single-Leg Seated Extension
Cardio & Conditioning
Machine
SkiErg
Lats & Mid-Back
Machine
Smith Machine Bent-Over Row
Quads
Machine
Smith Machine Bulgarian Split Squat
Chest
Machine
Smith Machine Close-Grip Bench Press
Chest
Machine
Smith Machine Decline Bench Press
Chest
Machine
Smith Machine Flat Bench Press
Triceps
Barbell
Smith Machine Flat Skull Crusher
hamstrings-glutes
Machine
Smith Machine Hip Thrust
Chest
Machine
Smith Machine Incline Bench Press
Chest
Machine
Smith Machine Incline Press
delts-shoulders
Machine
Smith Machine Overhead Press
hamstrings-glutes
Barbell
Smith Machine Romanian Deadlift
Lats & Mid-Back
Machine
Smith Machine Shrugs
Quads
Machine
Smith Machine Squat
Calves
Machine
Smith Machine Standing Calf Raise
delts-shoulders
Machine
Smith Machine Upright Row
Mobility, Stretching & Spine
Bodyweight
Spine & Lumbar Decompression Stretch
Cardio & Conditioning
Machine
StairMaster / StepMill
Mobility, Stretching & Spine
Machine
Standing / Seated Hamstring Reach
Chest
Cable
Standing Cable Chest Press
delts-shoulders
Cable
Standing Cable Lateral Raise
rear-delts
Cable
Standing Cable Rear Delt Flye
Abs / Core
Cable
Standing Cable Woodchopper (Obliques)
Calves
Machine
Standing Calf Raise
Biceps
Dumbbell
Standing Dumbbell Bicep Curl
Calves
Dumbbell
Standing or Seated Calf Raise
delts-shoulders
Barbell
Standing Overhead Barbell Press
Mobility, Stretching & Spine
Bodyweight
Standing Wall Calf & Achilles Stretch
Cardio & Conditioning
Machine
Stationary Upright Bike
Lats & Mid-Back
Cable
Straight-Arm Cable Lat Pulldown
Triceps
Cable
Straight-Bar Cable Tricep Pushdown
Mobility, Stretching & Spine
Bodyweight
StretchTrainer / Gym Stretching Station
Mobility, Stretching & Spine
Machine
Thoracic Spine Foam Roller Extension & Rotation
Cardio & Conditioning
Machine
Treadmill (Incline Walk / Interval Sprints)
Triceps
Machine
Tricep Extension Machine
Mobility, Stretching & Spine
Bodyweight
True Fitness Stretch Cage
Lats & Mid-Back
Cable
Wide-Grip Lat Pulldown
Lats & Mid-Back
Cable