Exercises (DC Approved) CHEST 11-15rp Incline/Decline Barbell Presses Incline/Decline Dumbbell Presses Incline/Decline Smith Machine Presses

Incline/Decline Hammer Strength Presses *** Dante no longer advocates the flat barbell press for chest *** DELTS 11-20 Military Presses Seated Barbell Presses Seated Dumbbell Presses Hammer Strength Shoulder Presses TRICEPS 11-20rp Close Grip Bench Presses Reverse Grip Bench Presses Skull Crushers 15-30rp Weighted Dips Overhead Dumbbell Extensions 15-30rp BACK WIDTH 11-15rp Pull Ups Rack Pull Ups Hammer Strength Pulldowns Cable Pulldowns *** Basically any variation of the pulldown that focuses on the lats*** BACK THICKNESS Barbell Rows 10-12 Dumbbell Rows 10-12 T Bar Rows 10-12 Hammer Strength Rows 10-12 Deadlifts 6-9/9-12 Rack Deadlifts 6-9/9-12 *** At least one of the exercises in your rotation should always be some kind of deadlift*** BICEPS 11-20rp Standing Barbell Curls Barbell Preacher Curls Standing/Seated Dumbbell Curls Machine Curls Cable Curls FOREARMS 10-20 Reverse Barbell Curls Hammer Curls

Pinwheel Curls CALVES 10-12 Standing Calf Raises Seated Calf Raises Calf Presses (leg press) Hack Squat Calf Raises Donkey Calf Raises HAMSTRINGS 15-30rp Stiff Legged Deadlifts 15-20 Lying Leg Curls Seated Leg Curls Standing Leg Curls QUADS 4-8/20 Barbell Squats Smith Machine Squats Hack Squats Angled Leg Presses