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Complete Index Sections Abs Back Biceps Chest Combo Legs Shoulders Triceps Abs Ball Roll: Advanced Ball Roll: Basic Ball Roll: Incline Ball Roll: Intermediate Ball Roll: Supine Crunch (Cable) Crunch (Dumbbell) Crunch: Alternating (Cable) Crunch: Alternating (Dumbbell) Crunch: Reverse Crunch: Reverse – Alternating Crunch: Sitting (Cable) Crunch: Sitting – Alternating (Cable) Straight Leg Raise Straight Leg Raise: Alternating Trunk Rotation: Sitting (Cable) Trunk Rotation: Sitting (Dumbbell) Twist: Supine (Dumbbell) Wood Chop: Reverse – Sitting (Cable) Wood Chop: Reverse – Sitting (Dumbbell) Wood Chop: Sitting (Cable) Back to top Back Extension: Prone (Dumbbell) Extension: Sitting (Cable) Pull-Down: Close Grip – Sitting (Cable) Pull-Down: Kneeling (Cable) Pull-Down: Reverse Grip – Single, Sitting (Cable) Pull-Down: Reverse Grip – Sitting (Cable) Pull-Down: Single – Sitting (Cable) Pull-Down: Wide Grip – Sitting (Cable) Pullover (Barbell) Pullover (Cable) Pullover (Dumbbell) Pullover (EZ Curl Bar) Row: Close Grip – Sitting (Cable) Row: Kneeling (Cable) Row: Medium Grip – Sitting (Cable) Row: Prone (Dumbbell) Row: Reverse Grip (Dumbbell) Row: Reverse Grip – Single, Sitting (Cable) Row: Single (Dumbbell) Row: Single – Sitting (Cable) Row: Sitting – Bent Over (Dumbbell) Row: Wide Grip – Sitting (Cable) Back to top Biceps Curl (Dumbbell) Curl: 360 (Dumbbell) Curl: Alternating (Dumbbell) Curl: Alternating – Kneeling (Dumbbell) Curl: Hammer Grip (Dumbbell) Curl: Hammer Grip – Alternating (Dumbbell) Curl: Hammer Grip – Kneeling (Dumbbell) Curl: Kneeling (Cable) Curl: Kneeling (Dumbbell) Curl: Preacher (Cable with Rope) Curl: Preacher (Cable) Curl: Preacher (Dumbbell) Curl: Preacher – Alternating (Dumbbell) Curl: Preacher – Hammer Grip (Dumbbell) Curl: Preacher – Reverse Grip (Cable) Curl: Preacher – Reverse Grip (Dumbbell) Curl: Preacher – Single Handle (Cable) Curl: Reverse Grip (Dumbbell) Curl: Reverse Grip – Alternating (Dumbbell) Curl: Sitting (Cable – High Pulley) Curl: Sitting (Cable – Low Pulley) Back to top Chest Fly (Dumbbell) Fly: Alternating – Kneeling (Dumbbell) Fly: Incline (Dumbbell) Fly: Kneeling (Cable) Fly: Kneeling (Dumbbell) Fly: Single (Cable) Fly: Single (Dumbbell) Fly: Single – Sitting (Cable) Fly: Single – Sitting (Dumbbell) Fly: Single – Unilateral Incline (Dumbbell) Fly: Sitting (Cable) Fly: Sitting (Dumbbell) Press (Dumbbell) Press: Incline (Barbell) Press: Incline (Dumbbell) Press: Incline – Single (Dumbbell) Press: Medium Grip (Smith Machine) Press: Narrow Grip (Smith Machine) Press: Single (Dumbbell) Press: Wide Grip (Barbell) Press: Wide Grip (Smith Machine) Press: With a plus – Single (Dumbbell) Back to top Combo Fly (Dumbbell) Fly: Alternating – Kneeling (Dumbbell) Fly: Incline (Dumbbell) Fly: Kneeling (Cable) Fly: Kneeling (Dumbbell) Fly: Single (Cable) Fly: Single (Dumbbell) Fly: Single – Sitting (Cable) Fly: Single – Sitting (Dumbbell) Fly: Single – Unilateral Incline (Dumbbell) Fly: Sitting (Cable) Fly: Sitting (Dumbbell) Press (Dumbbell) Press: Incline (Barbell) Press: Incline (Dumbbell) Press: Incline – Single (Dumbbell) Press: Medium Grip (Smith Machine) Press: Narrow Grip (Smith Machine) Press: Single (Dumbbell) Press: Wide Grip (Barbell) Press: Wide Grip (Smith Machine) Press: With a plus – Single (Dumbbell) Back to top Legs Bridge: Supine (Dumbbell) Calf Raise Supported (Dumbbell) Calf Raise: Sitting (Dumbbell) Hamstring Curl: Kneeling Hamstring Curl: Prone (Dumbbell) Hip Abduction: Sitting (Cable) Hip Extension: Prone (Dumbbell) Hip Flexion: Knee-Bent, Single – Side-Lying (Cable) Hip Flexion: Knee-Straight, Single – Side-Lying (Cable) Knee Extension: Single – Side-Lying (Cable) Press Leg (Dumbbell) Press Leg: Single (Dumbbell) Squat Supported (Dumbbell) Squat Supported: Front (Dumbbell) Squat Supported: Lateral (Dumbbell Squat-Split Foot on Ball Squat-Split Supported (Dumbbell) Back to top Shoulders External Rotation: Prone External Rotation: Single – Side-Lying (Cable) External Rotation: Single – Side-Lying (Dumbbell) External Rotation: Sitting (Cable) External Rotation: Sitting (Dumbbell) Fly: Rear – Prone (Cable) Fly: Rear – Prone (Dumbbell) Fly: Rear – Single, Prone (Cable) Fly: Rear – Single, Prone (Dumbbell) Internal Rotation: Side-Lying (Cable) Internal Rotation: Side-Lying (Dumbbell) Internal Rotation: Sitting (Cable) Press (Cable) Press (Dumbbell) Press: "4 Point" Press: "Arnold" (Dumbbell) Press: Alternating (Cable) Press: Front (Barbell) Press: Rear (Barbell) Press: Single (Dumbbell) Raise: Front (Cable) Raise: Front (Dumbbell) Raise: Front – Single (Dumbbell Raise: Side (Cable) Raise: Side (Dumbbell) Raise: Side – Single (Cable) Raise: Side – Single (Dumbbell) Back to top Triceps Dip: Feet on Ball Extension: Single – Sitting (Cable) Extension: Single – Sitting (Dumbbell) Extension: Sitting (Barbell) Extension: Sitting (Cable) Extension: Sitting (Dumbbell) Extension: Sitting (EZ Curl Bar) Extension: Sitting (Smith Machine) Extension: Supine (Barbell) Extension: Supine (Cable) Extension: Supine (Dumbbell) Extension: Supine (EZ Curl Bar) Extension: Supine – Alternating (Dumbbell) Kickback (Cable) Kickback (Dumbbell) Press-Down: Kneeling (Cable) Press-Down: Reverse Grip – Kneeling (Cable Press-Down: Single – Kneeling (Cable) Press: Close Grip – Supine (Barbell) Press: Close Grip – Supine (Dumbbell) Press: Close Grip – Supine (EZ Curl Bar) Press: Close Grip – Supine (Smith Machine) Push-up: Close Grip – On Toes Back to top Back to Kit