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Leg Exercises

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Back Exercises

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Chest Exercises

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Core/Body Exercises

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Shoulder Exercises

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Tricep Exercises

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Bicep Exercises


StartEndNameDifficultyJointEquipment Needed
Assisted ChinupsBasic LowCompound(Machine)
Cable Cross PulldownBasic LowIsolation(Cables or Functional)
Cable Low Row WideBasic LowCompound(Band or Cables or Functional)
Cable Low Row Wide One ArmBasic LowCompound(Band or Cables or Functional)
DB One Arm RowBasic LowCompound(Dumbell)
Machine Narrow PulldownBasic LowCompound(Machine)
Machine RowBasic LowCompound(Machine)
Machine Wide PulldownBasic LowCompound(Machine)
Wall PushBasic LowIsolation(Ball)
Assisted PullupsBasic HighCompound(Machine)
Ball Cable Front PulldownBasic HighIsolation(Ball and Cables)
Ball Declined High RowBasic HighCompound(Ball and Cables)
Ball One Arm Cable Front PulldownBasic HighIsolation(Ball and Cables)
Band Back ExtensionBasic HighIsolation(Band or Cables)
Band Seated Narrow RowBasic HighCompound(Band or Cables)
Band Seated Wide RowBasic HighIsolation(Band or Cables)
BB / DB Incline RowBasic HighCompound(Barbell or Dumbell)
BB / DB Incline ShrugBasic HighIsolation(Barbell or Dumbell)
Cable Low RowBasic HighCompound(Cables)
Cable Seated Wide RowBasic HighCompound(Cables)
Cable ShrugBasic HighIsolation(Cables)
Cable Standing RowBasic HighCompound(Band or Cables or Functional)
DB Alternating ShrugBasic HighIsolation(Dumbell)
DB Bent Over RowBasic HighCompound(Dumbell)
Low One Arm RowBasic HighCompound(Band or Cables)
Modified PullupsBasic HighCompound(Barbell)
Seated Bent Over RowBasic HighCompound(Dumbell)
Seated Cable RowBasic HighCompound(Band or Cables or Functional or Machine)
Seated One Arm Cable RowBasic HighCompound(Band or Cables or Functional)
Side Straight Arm PulldownBasic HighIsolation(Band or Cables or Functional)
Suspension Lat PulldownBasic HighCompound(Suspension)
Suspension Modified RowBasic HighCompound(Suspension)
Wide Grip PulldownBasic HighCompound(Cables or Functional or Machine)
Ball / Cable Cross PulldownIntermediate LowCompound(Ball and Cables)
Ball / Cable PulldownIntermediate LowIsolation(Ball and Cables)
Ball Cable Straight Arm PulldownIntermediate LowIsolation(Ball and Cables)
Ball Narrow Cable PulldownIntermediate LowCompound(Band and Ball and Cables)
Band Low Back ExtensionIntermediate LowIsolation(Band or Cables)
BB Bent Over RowIntermediate LowCompound(Barbell or Dumbell)
BB One Arm T RowIntermediate LowCompound(Barbell)
BB One Arm Wide T RowIntermediate LowIsolation(Barbell)
BB T RowIntermediate LowCompound(Barbell)
Cable One Arm Straight PulldownIntermediate LowIsolation(Band or Cables)
DB Ball RowIntermediate LowCompound(Dumbell and Ball)
Elevated Flat RowIntermediate LowCompound(Body Weight)
Kettlebell One Arm One Leg RowIntermediate LowCompound(Kettlebell)
Standing PulldownIntermediate LowCompound(Cables or Functional)
Suspension RowIntermediate LowCompound(Suspension)
DB Arc LiftIntermediate HighCompound(Dumbell)
Full Extension One Arm Cable RowIntermediate HighCompound(Band or Cables or Functional)
PullupsIntermediate HighCompound(Machine)
Alternating Neutral Grip PullupsChallengingCompound(Body Weight)
Disk Full Extension One Arm Cable RowChallengingCompound(Disc and Cables)
One Arm PullupsChallengingCompound(Body Weight)