TABLE OF CONTENTS

TRICEPS EXERCISES

Behind-The-Back Pushdowns

Bodyweight Tricep Extensions

Bent-Over Cable Kickbacks

Reverse Pec Deck Lockouts

Side To Side Pushdowns

Swiss Ball Push-Ups

TRAPEZIUS EXERCISES

Hack Machine Shrugs

Lying Low Pulley Shrugs

Pulldown Shrugs

Ski Jump Shrugs

THIGH EXERCISES

Body Leg Curls

Cross Bench Leg Curls

Dumbbell Leg Extensions

Hack Lunges

One-Legged Squats

Lockout Partial Squats

Side Lunges

SHOULDER EXERCISES

Hang Clean and Press

Lateral To Overhead Press

Reverse Alternating Press

Three In One Rotator Cuff Raises

Standing Rope Pullbacks

CHEST EXERCISES

Alternating Dumbbell Bench Press

Bench End Presses

Lower Chest Cable Crossovers

Partial Bench Press In The Rack

Side Lying Dumbbell Flyes

Universal Bench Press Machine Techniques

Upper Chest Cable Crossovers

CALF EXERCISES

Calf Rock-Ups

Full Range Calf Raises

Swinging Dumbbell/Body Calf Raises

Universal Bench Machine Calf Raises

BICEPS EXERCISES

Nilsson Curls - a.k.a. Forearm Braced Chin- Ups

One-Arm Barbell Curls

Facing Away Stretch Cable Curls

Top-Range Partial Curls

Close Grip Behind-The-Head Pull-Ups

Zottman Curls

BACK EXERCISES

Barbell T-Bar Rows

Decline Dumbbell Rows

Two Bar Pull-Ups

Full Range Pulldowns

Hyper Crunches

One Arm Deadlifts

Push-Away Pull-Ups

Unstable Bar Chin-Ups

ABDOMINAL EXERCISES

Abdominal Sit-Ups

Bench End Leg Raise/Cable Crunches

Cross-Bench Crunches

Crunch Roll-Ups

Partner-Resisted Crunches

Serratus Pulldowns

Swiss Ball Leg Raises

Side-To-Sides