Upper Body

Dumbbell Raises

Lateral Shoulder Raises

One Arm Cable Front Raises

Dumbbell Shoulder Press

Steering Wheel

Shoulder Press

Front Plate Raise

Arnold Dumbbell Press

Dumbbell Curls

Standing Cable Curls

Inverted Cable Curls

Preacher Curls

Isolated Bicep Curls

Wide Grip Curls

Reverse Curls or Zottman Curls

Incline Hammer Curls

Tricep Cable Pushdowns

Seated Barbell/Dumbbell Extensions

One Arm Dumbbell Extensions

Overhead Tricep Extensions

Tricep Dips

Dumbbell Kickbacks

Dumbbell Bench

Barbell Bench

Push Ups (Regular, Incline)

Russian Twists

Swiss Ball Leg Raises

Toe Touches

Full Sit Ups


Reverse Elevated Planks



Jack Knives


Bent Over Barbell Rows (hits whole back)

Reverse Cable Flies

Bent-Over Rear Delt Raise

Single Arm Dumbbell Rows

Wide/Close Grip Pull Ups

Wide/Close Grip Seated Cable Rows

Wide/Close Grip Lat Pull Downs

One Arm Cable Lat Raise


Back Extensions With Plate

Lower Body

Barbell Squats

Barbell Hip Thrusts

Jump Squats


Dumbbell Static Lunges

Kneeling Squats


Sumo Deadlifts

Zercher Squats

Pendulum Quadruped Hip Extension

Single Leg Reverse Hyper Extensions

Single Leg Deadlift

Reverse Planks

Heel Lifted Sumo Squats

Dumbbell Lunges


Rotating Fire Hydrants

Heel Lifted Sumo Squat

Calf Raises With Internal/External Rotation




  • Repeat 3x, little rest
    • Weighted Elevated Split Squat (20 pounds, 10 reps)
    • Curtsy Squats (25 pound plate, 24 reps) For these, you'll do a curtsy squat to the left, a squat in the middle, and a curtsy squat to the right. Each squat counts as 1 rep.
  • Repeat 3x, little rest
    • Weighted Walking Lunges (24 pounds, 24 reps)
    • Jump Squats (20 reps)
  • Repeat 3x, little rest
    • One legged Dead Lifts (25 pounds, 12 reps per leg)
    • Goblet Squats (30 pounds, 15 reps)
  • Hamstring Curls (3 sets, 20 pounds, 10 reps)
  • Cable Squat Walk Backs (40 pounds until failure) Start in a squat and walk backwards with the weight while maintaining your squat depth. Then, still maintaining the squat depth, walk back to the starting position. Continue until failure. Repeat as many times as possible.