Legs 1. Squat 2. Calf raises 3. Leg press 4. Leg curls 5. Leg extension 6. Leg press Back 1. Deadlift 2.

Pull-ups 3. Chin-ups 4. Dumbbell rows 5. Barbell rows 6. Bent over side raise (AKA reverse flys) 7. Pulldowns 8. Back extension 9. Stiff leg good mornings 10. Cable rows Chest 1. Bench press (incline, decline) 2. Pushups (incline) 3. Dumbbell flyes (incline) 4. Dumbbell press (incline, hip, chicken) Triceps 1. Dips 2. Kickbacks 3. Tricep (French) press 4. Dumbbell extension 5. Close grip bench press 6. Skullcrushers Biceps 1. Chin-ups 2. Bicep curls (concentration, palms down) 3. Hammer curls 4. Twenty ones Shoulders 1. Shrug 2. Overhead press 3. Front raise 4. Side raise 5. Upright row

Abs 1. Sit ups / crunches 2. Bicycles (straight leg) 3. Leg throws (AKA hip raise) 4. Plank 5. Hanging leg raise 6. Windshield wipers Obliques 1. Bicycles (straight leg) 2. Side crunches 3. Dumbbell side bends 4. Lying twist