Deadlifts

Middle Front Lower Middle Upper

Incline BB/DB Bench Press

LATS
Chest Low Cable Flye Lat Pulldowns
BB/DB Bench Press BB Row

Peck Deck Flys Cable Row

Rhomb
Back
Decline BB/DB Bench Press Wide Grip Inverted Ro

Cable Crossover Wide Grip T-Bar

Front DB Raises Farmers Walk

Traps
Shoulder Press Shrugs
Shoulders
Push

Lateral Raise Face Pulls

Pull
Cable/BB Upright Row Preacher Curls

Short
BB Row Wide Grip BB Curls
Rear

Reverse Machine Fly Concentration Curls

Lateral

Triceps Pushdowns Biceps Narrow Gripp BB Cur

Triceps

Long
Close Grip Bench Press Incline DB Curls
Long

DB Overhead Triceps Extensions Spider Curls

Skull Crusher Hammer Curls
Brachialis
Medial

Bench/Normal Dips Reverse Grip EZ Bar

Cable Overhead Triceps Extensions BB Reverse Curl
 Deadlifts
Lat Pulldowns Squats

Quads
BB Row
Cable Row
Wide Grip Inverted Row Leg Press
Wide Grip T-Bar
Farmers Walk
Hamstrings

Shrugs Romanian Deadlift

Legs

Face Pulls
Preacher Curls
Wide Grip BB Curls Leg Curl
Concentration Curls
Narrow Gripp BB Curls
Incline DB Curls Calf Raises
Calves

Spider Curls
Hammer Curls
Reverse Grip EZ Bar
BB Reverse Curl