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WEIGHT TRAINING EXERCISES
TRICEPS
Triceps Pushdowns with Straight bar
Triceps Pushdowns with Easy curl bar
Triceps Pushdowns with the Rope
Triceps Extensions with Dumbbells
Triceps Extensions with Easy curl bar
Triceps Extensions with Straight bar
Triceps Extensions with Cable
Overhead Extensions with Dumbbells
Overhead Extensions with Easy curl bar
Overhead Extensions with Straight bar
Overhead Extensions with Cable
Triceps Kickback with Dumbbells
Triceps Kickback with Cable
Dips Atlantis
Dips Life Fitness
Dips using 2 Benches
Free Body Weight Dips
BICEPS
Standing Alternate Curls
Standing Alternate Hammer Curls
Seated Alternate Curls
Seated Alternate Hammer Curls
Incline Alternate Curls
Incline Alternate Hammer Curls
Curls on the Balance Ball
Hammer strength Preacher Curls
Atlantis Preacher Curls
Life Fitness Preacher Curls
Straight bar Curls
Easy bar Curls
Cable Standing Curls
Lying Cable Curls
Isolation Curls
Isolation Hammer Curls
21’s
Isometric Curls
LEGS / CALVES
Lying Leg Curls
Seated Leg Curls
Leg Extenuation
Lunges
Ball Squats
Free Weight Squats
Smith Rack Squats
Leg Press
Seated leg Press
Straight Legged Dead lifts
Standing Calve Raises Body Weight
Seated Calve Raises
Standing calve rack
Hack Squat Atlantis
Atlantis Squats
SHOULDER EXERCISES
Shoulder Dumbbell Press
Atlantis Shoulder Press
Life Fitness Shoulder Press
Dumbbell Lateral raises
Cable Lateral Raises
Straight bar Front Raises
Dumbbell Front Raises
Cable Front Raises
Life Fitness Reverse Fly’s
Atlantis Reverse Fly’s
Bent over Reverse Dumbbell Fly’s
Dumbbell Shrugs
Straight bar Shrugs
Cable Shrugs
CHEST
Flat Dumbbell Press
Flat Dumbbell Press on a Ball
Flat Bench Press
Hammer Strength Bench Press
Flat Atlantis Press
Flat Life Fitness Press
Incline Dumbbell Press
Incline Bench Press
Incline Hammer Strength Press
Incline Smith Press
Flat Dumbbell Chest Fly’s
Balance Ball Dumbbell Fly’s
Cable Chest Fly’s
Atlantis Chest Fly’s
Life Fitness Chest Fly’s
Incline Dumbbell Fly’s
Incline Cable Fly’s
Incline Cable Fly’s on the Balance Ball
Dips
BACK
Wide grip Pull down
Close grip Pull down
Hammer Strength Pull down
Wide grip Chin Ups
Close grip Chin Ups
Pullovers
One Arms Rows
Bent over Rows
Dead Lifts
Wide Grip Seated Rows
Close Grip Seated Rows
One Arm Seated Rows
Hammer Strength Seated Rows
Hammer Strength Low Rows
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