WEIGHT TRAINING EXERCISE LIST

On upper body day, choose two exercises from each section, and on upper lower body day, choose
two exercises from each section.

Upper Body Exercises Lower Body Exercises

Chest Quadriceps
Choose Exercise from List Choose Exercise from List
• Barbell Bench Presses • Barbell Squats
• Barbell Incline Presses • Leg Presses
• Dumbbell Bench Presses • Leg Extensions
• Dumbbell Incline Presses
• Dumbbell Flyes Hamstrings
• Cable Crossovers Choose Exercise from List
• Dumbbell Lunges
Back • Straight-Leg Deadlifts
Choose Exercise from List • Lying Leg Curls
• Pull-Ups
• Wide-Grip Lat Pulldowns Calves
• One-Arm Dumbbell Rows Choose Exercise from List
• Seated Cable Rows • Seated Calf Raises
• Back Extensions • Standing Heel Raises
• Straight Arm Pulldowns
Abs
Shoulders Choose Exercise from List
Choose Exercise from List • Floor Crunches
• Seated Dumbbell Presses • Oblique Floor Crunches
• Front Raises • Decline Crunches
• Lateral Raises • Decline Oblique
• Reverse Flyes • Hanging Knee Raises
• Upright Cable Rows • Reverse Crunches
• Upright Barbell Rows • Cable Crunches
• Cable Oblique Crunches
Biceps
Choose Exercise from List
• Alternate Dumbbell Curls
• Barbell Curls
• Preacher Curls
• Concentration Curls
• Cable Curls
• Hammer Curls

Triceps
Choose Exercise from List
• Seated Triceps Presses
• Lying Triceps Presses
• Triceps Kickbacks
• Triceps Pushdowns
• Cable Extensions
• Bench Dips