Exercises

Barbell Back Squat

Quads · Intermediate

Goblet Squat

Quads · Beginner

Bodyweight Squat

Quads · Beginner

Leg Press

Quads · Beginner

Barbell Romanian Deadlift

Hamstrings, Glutes · Intermediate

Dumbbell Romanian Deadlift

Hamstrings, Glutes · Beginner

Glute Bridge

Glutes · Beginner

Barbell Hip Thrust

Glutes · Beginner

Dumbbell Reverse Lunge

Quads, Glutes · Beginner

Bodyweight Reverse Lunge

Quads, Glutes · Beginner

Barbell Bench Press

Chest · Intermediate

Dumbbell Bench Press

Chest · Beginner

Machine Chest Press

Chest · Beginner

Incline Push-Up

Chest · Beginner

Push-Up

Chest · Intermediate

Barbell Overhead Press

Front delts · Intermediate

Seated Dumbbell Shoulder Press

Front delts · Beginner

Dumbbell Lateral Raise

Side delts · Beginner

Lat Pulldown

Lats · Beginner

Pull-Up

Lats · Intermediate+

Negative Pull-Up

Lats · Beginner

Seated Cable Row

Upper back, Lats · Beginner

One-Arm Dumbbell Row

Lats, Upper back · Beginner

Resistance Band Row

Upper back · Beginner

Dumbbell Biceps Curl

Biceps · Beginner

Cable Triceps Pushdown

Triceps · Beginner

Bench Dip

Triceps · Beginner

Dead Bug

Core · Beginner

Plank

Core · Beginner

Hanging Knee Raise

Core · Intermediate

Standing Calf Raise

Calves · Beginner

Incline Dumbbell Press

Upper chest · Beginner

Decline Push-Up

Upper chest · Intermediate

Dumbbell Fly

Middle chest · Beginner

Chest Dip

Lower chest · Intermediate+

Dumbbell Front Raise

Front delts · Beginner

Bent-Over Rear Delt Fly

Rear delts · Beginner

Cable Face Pull

Rear delts and middle traps · Beginner

Dumbbell Shrug

Upper traps · Beginner

Hammer Curl

Brachialis and forearms · Beginner

Dumbbell Wrist Curl

Forearm flexors · Beginner

Reverse Wrist Curl

Forearm extensors · Beginner

Dead Hang

Grip and forearms · Beginner

Overhead Triceps Extension

Triceps long head · Beginner

Cable Glute Kickback

Gluteus maximus · Beginner

Banded Standing Hip Abduction

Gluteus medius · Beginner

Fire Hydrant

Gluteus medius and minimus · Beginner

Bulgarian Split Squat

Gluteus maximus and quads · Intermediate

Lying Leg Curl

Hamstrings (knee bend) · Beginner

Nordic Hamstring Curl

Hamstrings (lowering strength) · Intermediate+

Single-Leg Romanian Deadlift

Hamstrings and glutes (one leg) · Intermediate

Barbell Good Morning

Hamstrings and lower back · Intermediate

Seated Calf Raise

Soleus (lower calf) · Beginner