Gym Exercises

Chest
Flat Barbell Press	Flat Cambered Barbell Press	Flat Smith Machine Press	Flat Dumbbell Press	Flat Dumbbell Flyes
Flat Universal Machine Press	Incline Barbell Press	Incline Cambered Barbell Press	Incline Smith Machine Press	Low Incline Smith Machine Press
Futron Incline Barbell Press	Futron Incline Cambered Barbell Press	Incline Barbell Press (in squat/power rack)	Low Incline Barbell Press	Low Incline Barbell press (in squat/power rack)
Incline Universal Machine Press	Incline Dumbbell Press	Incline Dumbbell Flyes	Decline Barbell Press	Decline Cambered Barbell Press
Decline Smith Machine Press	Decline Dumbbell Press	Decline Dumbbell Flyes	Pec Deck	Dumbbell Pullovers
Cable Crossovers	Upward Cable Crossovers	Dips	Bench Dips	Gravitron Assisted Dips
Push Ups	Flat Cormax Bench Press	Barbell Floor Press	Partial Flat Barbell Press

Shoulders
Seated Dumbbell Press	Standing Dumbbell Press	Seated Front Barbell Press	Seated Rear Barbell Press	Seated Front Smith Machine Press	Seated Rear Smith Machine Press
Seated Universal Machine Press w/no back support		Seated Universal Machine Press w/no back support	Seated Universal Machine Press w/back support	Dumbbell Side Raises (seated or standing)	Cable Side Raises
One Arm Cable Side Raises		Dumbbell Front Raises	Barbell Front Raises w/Barbell, EZ curl bar or Super EZ curl bar	Lying Barbell Front Raises	Cable Front Raises w/rope
Wide Grip Barbell Upright Rows		Wide Grip Smith Machine Upright Rows	Standing Dumbbell Rear Raises	Seated Dumbbell Rear Raises	Reverse Pec Deck
Seated Front Barbell Press in Power Rack		"Pee Wee Herman" Dumbbell Side Raises	Wide Grip Cable Upright Rows (Overhand Grip)	Incline Dumbbell Side Raises	Standing Barbell Press
Clean & Press		Dumbbell Lateral Throw	"Arnold" Dumbbell Press	Seated Dumbbell Side Raises	Seated Dumbbell Press with No Back Support

Triceps
Close Grip Barbell Press	Close Grip Smith Machine Press	Close Grip Decline Barbell Press	Lying Tricep Extension "Skull Crushers"	Decline Lying Tricep Extension "Skull Crushers"
				Rear View
Dumbbell Crossface	Dumbbell Kickback	Seated Overhead Extensions	Seated Dumbbell Overhead Extensions (one arm or two)	Seated One Arm Overhead Extensions
Bench Dips	Dips	Pushdowns on Universal Machine	Pushdowns on Lat Pulldown Machine	Pushdowns on Cable Crossover Machine
Underhand Pushdowns Palms up w/cloth or chain handle	Cable Kickback - Palm up on Cable Crossover Machine	Overhead Cable Extensions on Pulldown machine	Cable Overhead Extensions on Cable Crossover Machine	One Arm Cable Overhead Extensions on Cable Crossover Machine
Push Ups	Cable Skull Crushers	Seated Overhead Cable Extensions	Partial Flat Close Grip Barbell Press

Back (Lats)
Pulldowns	Underhand Pulldowns (palms up)	Pull-ups	Pull-ups w/ V -handle	Chin Ups (Underhand) (palms ups)
Seated Cable Rows	Bent Over Barbell Rows (overhand & underhand)	Close Grip Leverage Row Machine	Wide Grip Leverage Row Machine	T-Bar Rows ----o---- shaped handle
T-Bar Rows V shaped handle	One Arm T-Bar Row	Dumbbell Row	One Arm Seated Cable Row	Barbell Pullovers
Dumbbell Pullovers	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)
Straight Arm Pulldowns	Gravitron Pull-ups	Lying Barbell Rows

Biceps
Standing Barbell or EZ Curl Bar Curls	Standing Dumbbell Curls	Alternating Standing Dumbbell Curls	Seated Dumbbell Curls
Bicep Exercises
Seated Dumbbell Curls	Incline Dumbbell Curls (keep head on bench & elbows back)	High Incline Dumbbell Curls (keep head on bench & elbows back)	Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar
Bicep Exercises
Dumbbell Curl on an Incline Bench	Dumbbell Concentration Curls	Barbell Concentration Curls	Cable Curls (Seated Cable Row Machine)
Bicep Exercises
Cable Curls - One arm or two (Cable Crossover Machine)	"CC" Cable Crossover Curls - High	"CC" Cable Crossover Curls - Low	One Arm "CC" Cable Crossover Curl - High
Chin Ups (Underhand)	Cross Body Dumbbell Curls	Drag Curls on the Universal Machine	Drag Curls
Barbell Curls over an Incline

POINT AT EXERCISE TO ANIMATE     CLICK TO ENLARGE

Forearms
Barbell Wrist Curls (palms up)	Barbell Reverse Wrist Curls (palms down)	Barbell Reverse Curls (palms down)	Dumbbell Hammer Curls	Cable Hammer Curls w/rope handle	Forearm Wrist Roller 1 rep = all the way up then back down then all the way up the other way then back down
	Weight = Bodyweight
Hang from Pull Up Bar for Time	Barbell Hold for Time

Traps
Dumbbell Shrugs	Barbell Shrugs	Smith Machine Shrugs			Universal Machine Shrugs
Close Grip Barbell Upright Rows	Close Grip Smith Machine Upright Rows	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)

Lower-Back
Hyper-Extensions	Lower Back Machine "ab/Back"	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)	Good Morning

Abdominals (Abs)
Crunches	Crunches w/feet up	Reverse Crunch	Double Crunch	6 inch Leg Lifts
Ab Exercises - Abdominal Exercises
Ball Crunch	Ab Roller	Sit Ups on Slant Board	Hanging Knee Lifts	Hanging Leg Lifts
Ab Exercises - Abdominal Exercises
AB/back Machine	Ab Bench	Standing Dumbbell Serratus Crunch "Gaspari's" Do not bend at the waist	Torso Track	Jacknives on Ball
Side/Plank Hold	Seated Waist Twist	Cross Bench Crunches

Quadriceps
Universal Leg Extensions	Leg Extensions	Single Leg Extension	Free Weight Leg Extensions	Sissy Squat Machine	Hack Squats	"Bodysmith" Hack Squats

Hamstrings
Universal Leg Curls	Leg Curls	Free Weight Leg Curls	Single Leg Curl	Standing Leg Curl	Stiff Leg Deadlifts

Quads/Hams/Glutes
Leg Press	"Trotter" Leg Press	"Bodysmith" Leg Press	"Yukon" Vertical Leg Press	Barbell Squats
Smith Machine Squats	Front Hack Squats	Barbell Hack Squats	Universal Machine Squats	One Leg - Leg Press
One Leg -"Trotter" Leg Press	Deadlifts	Barbell Lunges	Dumbbell Lunges	Smith Machine Lunges taller people face other direction back foot all the way back and front foot all the way forward (one leg at a time) (do not alternate legs)
Walking Starter Lunges	Bulgarian Squats	Smith Machine Bulgarian Squats	Barbell Front Squats	Dumbbell Step Ups
Box Jumps	Dumbbell Squats	Box Squats

POINT AT EXERCISE TO ANIMATE     CLICK TO ENLARGE

Calves
Calf Raises on Leg Press	Calf Raises on Trotter Leg Press	Calf Raises on Vertical Leg Press	Standing Calf Raises on Universal Machine	Standing Calf Raises on Smith Machine
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Free Standing Calf Raises (one or both feet)	Seated Calf Raises	Single Leg - Calf Raise on Trotter Leg Press

Shins
Shin Raises