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Complete Index
Sections
Abs
Arms
Back
Chest 		Legs
Neck
Shoulders
Strength Training
Suggested Routines
Abs
  • Sit-Up: Bent Knee
  • Sit-Up: Bent Knee
  • Sit-Up: Bent Knee
  • Sit-Up: Three-Quarter — Straight Leg
  • Sit-Up: Three-Quarter — Straight Leg
  • Sit-Up: Three-Quarter — Straight Leg
  • Crunch: Bent Knee
  • Crunch: Bent Knee
  • Crunch: Bent Knee
  • Crunch: Raised Leg
  • Crunch: Raised Leg
  • Crunch: Raised Leg
  • Sit-Up: Jack Knife
  • Sit-Up: Jack Knife – Alternating
  • Crunch: Reverse
  • Sit-Up: Twist — Bent Leg
  • Crunch: Twist — Bent Leg, Alternate
  • Crunch: Side
  • Crunch: Scissor Kick / Twist
  • Sit-Up: Twist – Bent Knee
  • Knee Raise: Sitting
  • Hyperextension: Side – Partner Assist
  • Crunch: Decline
  • Sit-Up: Twist – Decline
  • Sit-Up (Roman Chair)
  • Sit-Up: Full Range (Roman Chair)
  • Hyperextension: Side
  • Sit-Up (Medicine Ball)
  • Sit-Up (Medicine Ball)
  • Sit-Up: Wall Throw (Medicine Ball)
  • Catch (Medicine Ball)
  • Pass (Medicine Ball)
  • Knee Raise
  • Knee Raise: Hanging
  • Knee Raise: Hanging
  • Leg Raise: Hanging
  • Side Bend (Dumbbell)
  • Side Bend (Cable)
  • Trunk Twist
  • Side Bend: Alternating (Barbell)
  • Crunch: Sitting (Machine)
  • Crunch: Cable
  • Abdominal Wheel
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Arms
Biceps
  • Curl: Standing — Narrow Grip (Barbell)
  • Curl: Standing — Medium Grip (Barbell)
  • Curl: Standing — Narrow Reverse Grip (Barbell)
  • Curl: Standing — Medium Reverse Grip (Barbell)
  • Curl: Standing — Narrow Grip (EZ Curl Bar)
  • Curl: Standing — Medium Grip (EZ Curl Bar)
  • Curl: Sitting — Medium Grip (Preacher Bench, EZ Curl Bar)
  • Curl: Standing (Dumbbell)
  • Curl: Standing — Alternating (Dumbbell)
  • Curl: Sitting — Incline, Alternating (Dumbbell)
  • Curl: Standing — Single Arm, Concentration (Dumbbell)
  • Curl: Sitting — Single Arm, Concentration (Dumbbell) Curl:
  • Sitting — Inner Biceps (Dumbbell)
  • Curl: Standing — Inner Biceps (Dumbbell)
  • Curl: Sitting — Alternating (Dumbbell)
  • Curl: Sitting — Single Arm (Preacher Bench, Dumbbell)
  • Curl: Standing — Single Arm, Incline (Dumbbell)
  • Curl: Standing — Single Arm (Cable)
  • Curl: Standing (Cable)
  • Curl: Standing — Single Arm, Incline (Cable)
  • Curl: Standing — Single Arm (Cable)
  • Curl: Standing (Cable)
  • Curl: Sitting (Machine)
Forearms
  • Wrist Curl: Standing (Cable)
  • Wrist Curl: Standing — Reverse Grip (Cable)
  • Wrist Curl: Standing — Behind Back (Cable)
  • Wrist Curl: Standing — Behind Back (Barbell)
  • Wrist Curl: Standing — Behind Back (Dumbbell)
  • Wrist Curl: Sitting (Cable)
  • Wrist Curl: Sitting — Reverse Grip (Cable)
  • Wrist Curl: Sitting (Barbell)
  • Wrist Curl: Sitting — Reverse Grip (Barbell)
  • Wrist Curl: Sitting (Dumbbell)
  • Wrist Curl: Kneeling — Single Arm (Dumbbell)
  • Wrist Curl: Kneeling — Single Arm, Reverse Grip (Dumbbell)
  • Wrist Curl: Kneeling (Barbell)
  • Wrist Curl: Kneeling — Reverse Grip (Barbell)
  • Rotation: Single Arm (Dumbbell)
  • Hand Gripper
  • Wrist Curl: Standing (Wrist Roller)
  • Rotation: Single Arm (Thor’s Hammer)
Triceps
  • Kickback: Bent Over — Single Arm (Dumbbell)
  • Extension: Lying — Single Arm (Dumbbell)
  • Extension: Standing — Single Arm (Dumbbell)
  • Extension: Sitting — Single Arm (Dumbbell)
  • Extension: Standing (Dumbbell)
  • Extension: Sitting — Back Support (Dumbbell)
  • Extension / Press: Standing (Dumbbell)
  • Extension: Lying (Dumbbell)
  • Extension: Standing — Narrow Grip (Barbell)
  • Extension: Standing — Reverse Grip (Barbell)
  • Extension: Standing — Narrow Grip (EZ Curl Bar)
  • Extension: Lying — Narrow Grip (EZ Curl Bar)
  • Extension: Lying — Narrow Grip (Barbell)
  • Extension / Press: Lying — Narrow Grip (Barbell)
  • Bench Press: Reverse — Medium Grip (Barbell)
  • Extension: Sitting, Incline — Narrow Grip (Barbell)
  • Extension: Standing (Cable)
  • Extension: Standing (Cable)
  • Extension: Standing (Cable)
  • Extension: Sitting (Cable)
  • Extension: Standing — Single Arm (Cable)
  • Extension: Standing — Single Arm (Cable)
  • Extension: Standing — Single Arm (Cable)
  • Extension: Sitting— Single Arm (Cable)
  • Extension: Sitting— Single Arm (Cable)
  • Extension: Standing (Rope Grip)
  • Extension: Lying (Rope Grip)
  • Extension: Sitting — Single Arm, Concentration (Cable)
  • Dip (Machine)
  • Dip: Partner Assist
  • Dip: Assist (Machine)
  • Dip (Bench)
  • Extension: Sitting (Machine)
  • Extension: Sitting (Machine)
  • Extension: Sitting (Machine)
  • Extension: Leaning
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Back
Lats
  • Pull-Over (Dumbbell)
  • Row: Bent Over — Single Arm (Dumbbell)
  • Row: Bent Over — Single Arm, Reverse Grip (Dumbbell)
  • Row: Bent Over (Barbell)
  • Row: Bent Over (T-Bar)
  • Pull-Up: Medium Grip
  • Pull-Up: Wide Grip
  • Pull-Up: Partner Assist
  • Pull-Up (V-Bar)
  • Pull-Up: Machine Assist
  • Pull-Down: Wide Grip (Cable)
  • Pull-Down: 45° Angle (Cable)
  • Pull-Down: 45° Angle — Narrow Grip (Cable)
  • Pull-Down: 45° Angle — Reverse Grip (Cable)
  • Pull-Down: Standing — Straight Arm, Narrow Grip (Cable)
  • Pull-Down: Standing — Straight Arm, Wide Grip (Cable)
  • Row (Cable)
  • Row: Wide Grip (Cable)
  • Row: Single Arm (Cable)
  • Row (V-Bar, Cable)
  • Pull-Down: 45° Angle (V-Bar, Cable)
  • Pull-Over (Machine)
  • Row: Low (Machine)
  • Row (Machine)
  • Row: High (Machine)
Low Back
  • Leg / Arm Lift: Alternating
  • Extension: Superman
  • Dead Lift (Dumbbell)
  • Dead Lift: Twisting (Dumbbell)
  • Dead Lift: Straight Legged (Barbell)
  • Dead Lift: Three Quarter (Barbell)
  • Dead Lift (Barbell)
  • Good Morning (Barbell)
  • Extension
  • Extension: Incline
  • Row: Stiff Arm
  • Extension (Machine)
Traps
  • Row: Upright (Dumbbell)
  • Row: Upright — Alternating (Dumbbell)
  • Row: Upright — Narrow Grip (Barbell)
  • Row: Upright (Machine)
  • Row: Upright — Narrow Grip (Cable)
  • Row: Upright — Single Arm (Cable / Low Pulley)
  • Shrug (Dumbbell)
  • Shrug: Medium Grip (Barbell)
  • Shrug: Wide Grip (Barbell)
  • Shrug (Machine)
  • Shrug: Wide Grip (Machine)
  • Shrug: Narrow Grip (Machine)
  • Shrug: Wide Grip (Machine)
  • Shrug (Cable)
  • Row: Low (Machine)
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Chest
  • Push-Up: Incline (Medicine Ball)
  • Push-Up: Decline - Narrow Hands
  • Push-Up: Decline - Medium Hands
  • Push-Up: Decline - Wide Hands
  • Push-Up: Modified - Narrow Hands
  • Push-Up: Modified - Medium Hands
  • Push-Up: Modified - Wide Hands
  • Push-Up: Narrow Hands
  • Push-Up: Medium Hands
  • Push-Up: Wide Hands
  • Pull-Over: Straight Arms (Dumbbell)
  • Fly (Dumbbell)
  • Fly: Incline (Dumbbell)
  • Fly: Decline (Dumbbell)
  • Bench Press (Dumbbell)
  • Bench Press: Incline (Dumbbell)
  • Bench Press: Decline (Dumbbell)
  • Pull-Over: Straight Arms - Medium Grip (Barbell)
  • Pull-Over / Press: Straight Arms - Medium Grip (Barbell)
  • Bench Press: Narrow Grip (Barbell)
  • Bench Press: Medium Grip (Barbell)
  • Bench Press: Wide Grip (Barbell)
  • Bench Press: Incline - Narrow Grip (Barbell)
  • Bench Press: Incline - Medium Grip (Barbell)
  • Bench Press: Incline - Wide Grip (Barbell)
  • Bench Press: Decline - Narrow Grip (Barbell)
  • Bench Press: Decline - Medium Grip (Barbell)
  • Bench Press: Decline - Wide Grip (Barbell)
  • Bench Press (Camber Bar)
  • Bench Press: Incline (Camber Bar)
  • Bench Press: Narrow Grip (Smith Machine)
  • Bench Press: Medium Grip (Smith Machine)
  • Bench Press: Wide Grip (Smith Machine)
  • Bench Press: Incline - Narrow Grip (Smith Machine)
  • Bench Press: Incline - Medium Grip (Smith Machine)
  • Bench Press: Incline - Wide Grip (Smith Machine)
  • Bench Press: Decline - Narrow Grip (Smith Machine)
  • Bench Press: Decline - Medium Grip (Smith Machine)
  • Bench Press: Decline - Wide Grip (Smith Machine)
  • Bench Press (Machine)
  • Bench Press: Incline (Machine)
  • Bench Press: Decline (Machine)
  • Bench Press: Narrow Grip (Machine)
  • Bench Press: Medium Grip (Machine)
  • Bench Press: Wide Grip (Machine)
  • Fly: Lying (Cable)
  • Fly: Lying - Single Arm (Cable)
  • Fly: Incline (Cable)
  • Fly: Incline - Single Arm (Cable)
  • Fly: Standing (Cable)
  • Fly: Standing - Single Arm (Cable)
  • Fly (Machine)
  • Fly: Decline (Machine)
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Legs
Calves
  • Heel Raise: Standing
  • Heel Raise: Standing (Barbell)
  • Heel Raise: Sitting (Barbell)
  • Heel Raise: Standing (Dumbbell)
  • Heel Raise: Sitting (Machine)
  • Heel Raise (Machine)
  • Heel Raise: Standing (Smith Machine)
  • Heel Raise: Sitting (Machine)
  • Heel Raise – Incline (Machine)
Glutes/Thigs
  • Kick Back
  • Wall Sit
  • Back Parallel Squat (Barbell)
  • Parallel Squat (Dumbbell)
  • Full Squat: Body Weight
  • Back Full Squat (Barbell)
  • Front Full Squat (Barbell)
  • Full Squat (Dumbbell)
  • Lunge: Stationary
  • Lunge: Stationary (Barbell)
  • Back Full Squat (Smith Machine)
  • Lunge (Barbell)
  • Lunge (Dumbbell)
  • Lunge: Side (Barbell)
  • Lunge: Side (Dumbbell)
  • Step-Up (Barbell)
  • Step-Up (Dumbbell)
  • Parallel Squat (Hack Squat Machine)
  • Parallel Squat (Power Squat Machine)
  • Leg Press: Incline (Machine)
  • Full Squat (Hack Squat Machine)
  • Full Squat (Power Squat Machine)
  • Leg Press (Machine)
  • Leg Press: Single Leg (Machine)
  • Leg Extension (Machine)
  • Leg Extension: Single Leg (Machine)
  • Hip / Glute Extension: Standing — Bent Leg (Machine)
  • Hip / Glute Extension: Standing — Straight Leg (Machine)
  • Hip / Glute Flexion: Standing (Machine)
  • Hip / Glute Flexion: Standing (Cable)
  • Leg Abduction: Standing (Machine)
  • Leg Abduction: Sitting (Machine)
  • Leg Abduction: Standing (Cable)
  • Leg Abduction: Single Leg (Ankle Weight)
  • Leg Adduction: Standing (Machine)
  • Leg Adduction: Sitting (Machine)
  • Leg Adduction: Standing (Cable)
  • Leg Adduction: Single Leg (Ankle Weight)
Hamstrings
  • Leg Curl: Lying (Cable)
  • Leg Curl: Lying — Single Leg (Cable)
  • Leg Curl: Lying (Machine)
  • Leg Curl: Lying — Single Leg (Machine)
  • Leg Curl: Sitting (Machine)
  • Leg Curl: Sitting — Single Leg (Machine)
  • Leg Curl: Standing — Single Leg (Machine)
  • Dead Lift: Three Quarter (Barbell)
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Neck
  • Flexion: Lying — Resist (Hand)
  • Extension: Lying — Resist (Hand)
  • Flexion: Lateral, Lying — Resist (Hand)
  • Extension: Lying — Resist (Towel)
  • Flexion: Lying — Resist (Plate)
  • Extension: Lying — Resist (Plate)
  • Flexion: Lying (Head Harness)
  • Extension: Standing (Head Harness)
  • Flexion: Standing (Cable Head Harness)
  • Extension: Standing (Cable Head Harness)
  • Flexion: Sitting (Cable Head Harness)
  • Extension: Sitting (Cable Head Harness)
  • Flexion (Machine)
  • Extension (Machine)
  • Flexion: Lateral (Machine)
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Shoulders
  • Press: Standing (Dumbbell)
  • Press: Sitting (Dumbbell)
  • Press: Sitting — Medium Grip (Barbell)
  • Press: Standing — Medium Grip (Barbell)
  • Press: Behind Neck — Standing, Medium Grip
  • Press: Behind Neck — Sitting, Medium Grip (Barbell)
  • Press: Sitting (Machine)
  • Front Deltoid Press (Machine)
  • Front Deltoid Press (Machine)
  • Front Deltoid Raise: Standing (Barbell)
  • Front Deltoid Raise: Single Arm (Dumbbell)
  • Front Deltoid Raise: Standing — Single Arm (Cable)
  • Front Deltoid Raise: Sitting — Single Arm (Cable)
  • Lateral Deltoid Raise: Standing (Dumbbell)
  • Lateral Deltoid Raise: Sitting (Dumbbell)
  • Lateral Deltoid Raise (Machine)
  • Lateral Deltoid Raise: Standing — Single Arm (Cable)
  • Rear Deltoid Raise: Sitting (Dumbbell)
  • Rear Deltoid Raise: Lying (Dumbbell)
  • Rear Deltoid Raise: Standing — Single Arm (Cable)
  • Rear Deltoid Fly (Machine)
  • External Rotation: Single Arm (Dumbbell)
  • Internal Rotation: Single Arm (Dumbbell)
  • External Rotation: Single Arm (Cable)
  • Internal Rotation: Single Arm (Cable)
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Strength Training Suggested Routines
  • Baseball - Free-Weight
  • Baseball - Machine
  • Basketball - Free-Weight
  • Basketball - Machine
  • Bowling - Free-Weight
  • Bowling - Machine
  • Cycling - Free-Weight
  • Cycling - Machine
  • Football - Free-Weight
  • Football - Machine
  • Golf - Free-Weight
  • Golf - Machine
  • Over 50 - Free-Weight
  • Over 50 - Machine
  • Racquet Sports - Free-Weight
  • Racquet Sports - Machine
  • Running - Free-Weight
  • Running - Machine
  • Shape Up - Hips, Thighs & Buttocks
  • Shape Up - Stomach & Midsection
  • Skiing - Free-Weight
  • Skiing - Machine
  • Soccer - Free-Weight
  • Soccer - Machine
  • Swimming - Free-Weight
  • Swimming - Machine
  • Triathlon - Free-Weight
  • Triathlon - Machine
  • Volleyball - Free-Weight
  • Volleyball - Machine
  • Women's Fitness - Free-Weight
  • Women's Fitness - Machine
  • Women's Dumbbell
  • Wrestling - Free-Weight
  • Wrestling - Machine
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