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Day 1
below maintanence
maintenance
some growth
maximum growth
recovery limit
3/4 Sit-Up
Ab Crunch Machine
Ab Rollout (Barbell)
Air Bike
Alternate Bicep Curl (Dumbbell)
Alternate Hammer Curl
Alternate Heel Touchers
Alternate Incline Dumbbell Curl
Alternating Cable Shoulder Press
Alternating Deltoid Raise
Anti-Gravity Press
Arnold Dumbbell Press
Around The Worlds
Behind the Back Shrug (Smith Machine)
Bench Press (Barbell)
Bench Press (Dumbbell)
Bench Press (Smith Machine)
Bench Press - Powerlifting
Bench Press with Chains
Bench Press with Neutral Grip (Dumbbell)
Bent Over Low-Pulley Side Lateral
Bent Over One-Arm Long Bar Row
Bent Over Rear Delt Raise With Head On Bench (Dumbbell)
Bent Over Row (Barbell)
Bent Over Row (Smith Machine)
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Bent-Arm Barbell Pullover
Bent-Arm Dumbbell Pullover
Bent-Knee Hip Raise
Bicep Curl (Barbell)
Bicep Curl (Dumbbell)
Bicep Curl Lying Against An Incline (Barbell)
Board Press
Body Tricep Press
Body-Up
Bodyweight Squat
Bosu Ball Cable Crunch With Side Bends
Bottoms Up
Box Squat
Box Squat (Barbell)
Box Squat (Dumbbell)
Box Squat with Bands
Box Squat with Chains
Bradford/Rocky Presses
Butt Lift (Bridge)
Butt-Ups
Butterfly
Cable Chest Press
Cable Crossover
Cable Crunch
Cable Deadlifts
Cable Hammer Curl - Rope Attachment
Cable Hip Adduction
Cable Incline Pushdown
Cable Incline Triceps Extension
Cable Internal Rotation
Cable Iron Cross
Cable Judo Flip
Cable Lying Triceps Extension
Cable One Arm Tricep Extension
Cable Preacher Curl
Cable Rear Delt Fly
Cable Reverse Crunch
Cable Rope Overhead Triceps Extension
Cable Rope Rear-Delt Rows
Cable Russian Twists
Cable Seated Crunch
Cable Seated Lateral Raise
Cable Shoulder Press
Cable Shrugs
Cable Wrist Curl
Calf Press
Calf Press On The Leg Press Machine
Calf Raise (Smith Machine)
Calf Raise On A Dumbbell
Calf-Machine Shoulder Shrug
Car Drivers
Chair Squat
Chin-Up
Close-Grip Bench Press (Barbell)
Close-Grip Bench Press (Dumbbell)
Close-Grip Bench Press (EZ Bar)
Close-Grip Bench Press (Smith Machine)
Close-Grip Front Lat Pulldown
Close-Grip Standing Barbell Curl
Cocoons
Concentration Curls
Cross Body Hammer Curl
Cross-Body Crunch
Crunch - Hands Overhead
Crunch - Legs On Exercise Ball
Crunches
Dead Bug
Deadlift (Barbell)
Deadlift with Bands
Deadlift with Chains
Decline Barbell Bench Press
Decline Bench Press (Smith Machine)
Decline Close-Grip Bench To Skull Crusher
Decline Crunch
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Decline Dumbbell Triceps Extension
Decline Oblique Crunch
Decline Press (Smith Machine)
Decline Reverse Crunch
Decline Triceps Extension (EZ Bar)
Deficit Deadlift
Dip Machine
Drag Curl
Dumbbell Raise
Elbow to Knee
Elevated Back Lunge
Elevated Cable Rows
External Rotation
Face Pull
Finger Curls
Flat Bench Cable Flyes
Flat Bench Leg Pull-In
Flat Bench Lying Leg Raise
Flexor Incline Dumbbell Curls
Floor Press
Floor Press (Dumbbell)
Floor Press with Chains
Flutter Kicks
Flyes (Dumbbell)
Freehand Jump Squat
Frog Sit-Ups
Front Box Squat (Barbell)
Front Cable Raise
Front Dumbbell Raise
Front Incline Dumbbell Raise
Front Raise And Pullover
Front Squat (Barbell)
Front Squat (Clean Grip)
Front Two-Dumbbell Raise
Full Range-Of-Motion Lat Pulldown
Glute Bridge (Barbell)
Glute Ham Raise
Glute Kickback
Good Morning
Good Morning off Pins
Gorilla Chin/Crunch
Guillotine Bench Press (Barbell)
Hack Squat
Hack Squat (Barbell)
Hammer Curls
Hammer Grip Incline DB Bench Press
Hanging Bar Good Morning
Hanging Leg Raise
Hanging Pike
High Cable Curls
Hip Raise (Smith Machine)
Hip Thrust (Barbell)
Hyperextensions With No Hyperextension Bench
Incline Barbell Triceps Extension
Incline Bench Press (Barbell)
Incline Bench Press (Smith Machine)
Incline Bench Pull
Incline Cable Chest Press
Incline Cable Flye
Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Curl
Incline Dumbbell Flyes
Incline Dumbbell Flyes - With A Twist
Incline Dumbbell Press
Incline Hammer Curls
Incline Inner Biceps Curl
Incline Row (Dumbbell)
Incline Shoulder Raise (Barbell)
Incline Shoulder Raise (Dumbbell)
Isometric Neck Exercise - Front And Back
Isometric Neck Exercise - Sides
JM Press
Jackknife Sit-Up
Janda Sit-Up
Jefferson Squats
Kneeling Cable Crunch With Alternating Oblique Twists
Kneeling Cable Triceps Extension
Kneeling High Pulley Row
Kneeling Single-Arm High Pulley Row
Kneeling Squat
Leg Extensions
Leg Lift
Leg Press
Leg Press (Smith Machine)
Leg Pull-In
Leverage Chest Press
Leverage Deadlift
Leverage Decline Chest Press
Leverage High Row
Leverage Incline Chest Press
Leverage Iso Row
Leverage Shoulder Press
Leverage Shrug
Low Cable Crossover
Low Cable Triceps Extension
Low Pulley Row To Neck
Lunge (Barbell)
Lunge Sprint
Lunges (Dumbbell)
Lying Cable Curl
Lying Cambered Row (Barbell)
Lying Close-Grip Bar Curl On High Pulley
Lying Close-Grip Barbell Triceps Extension Behind The Head
Lying Dumbbell Tricep Extension
Lying High Bench Barbell Curl
Lying Leg Curls
Lying Machine Squat
Lying One-Arm Lateral Raise
Lying One-Arm Rear Lateral Raise (Dumbbell)
Lying Pronation (Dumbbell)
Lying Rear Delt Raise
Lying Rear Lateral Raise (Dumbbell)
Lying Supination (Dumbbell)
Lying Supine Dumbbell Curl
Lying T-Bar Row
Machine Bench Press
Machine Bicep Curl
Machine Preacher Curls
Machine Shoulder (Military) Press
Machine Triceps Extension
Middle Back Shrug
Narrow Stance Hack Squats
Narrow Stance Leg Press
Narrow Stance Squats
Natural Glute Ham Raise
Neck Press
Oblique Crunches
Oblique Crunches - On The Floor
One Arm Dumbbell Bench Press
One Arm Dumbbell Preacher Curl
One Arm Floor Press
One Arm Lat Pulldown
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
One Leg Barbell Squat
One-Arm Dumbbell Row
One-Arm Flat Bench Dumbbell Flye
One-Arm High-Pulley Cable Side Bends
One-Arm Incline Lateral Raise
One-Arm Long Bar Row
One-Arm Shoulder Press (Dumbbell)
One-Arm Side Deadlift
One-Arm Side Laterals
One-Arm Triceps Extension (Dumbbell)
One-Arm Upright Row (Dumbbell)
One-Arm Upright Row (Smith Machine)
One-Legged Cable Kickback
Overhead Cable Curl
Overhead Press (Barbell)
Overhead Shoulder Press (Smith Machine)
Pallof Press
Pallof Press With Rotation
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench
Pin Presses
Pistol Squat (Smith Machine)
Plank
Plie Dumbbell Squat
Power Partials
Preacher Curl
Preacher Hammer Dumbbell Curl
Press Sit-Up
Prone Incline Curl (Dumbbell)
Pull Through
Pullups
Rack Pull with Bands
Rack Pulls
Rear Delt Row (Barbell)
Rear Lunge (Dumbbell)
Reverse Band Bench Press
Reverse Band Box Squat
Reverse Band Deadlift
Reverse Band Power Squat
Reverse Band Sumo Deadlift
Reverse Barbell Curl
Reverse Cable Curl
Reverse Calf Raises (Smith Machine)
Reverse Crunch
Reverse Flyes
Reverse Flyes With External Rotation
Reverse Grip Bent-Over Rows
Reverse Grip Triceps Pushdown
Reverse Hyperextension
Reverse Machine Flyes
Reverse Triceps Bench Press
Rocking Standing Calf Raise
Rollout from Bench (Barbell)
Romanian Deadlift (Barbell)
Rope Crunch
Rope Straight-Arm Pulldown
Russian Twist
Seated Barbell Military Press
Seated Barbell Twist
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Cable Rows
Seated Cable Shoulder Press
Seated Calf Raise
Seated Calf Raise (Barbell)
Seated Close-Grip Concentration Barbell Curl
Seated Dumbbell Curl
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Press
Seated Flat Bench Leg Pull-In
Seated Good Mornings
Seated Leg Curl
Seated Leg Tucks
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Leg Calf Raise (Dumbbell)
Seated One-arm Cable Pulley Rows
Seated Palm-Up Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl
Seated Side Lateral Raise
Seated Triceps Press
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
See-Saw Press (Alternating Side Press)
Shotgun Row
Shoulder Press (Barbell)
Shoulder Press (Dumbbell)
Shrug (Barbell)
Shrug (Dumbbell)
Shrug Behind The Back (Barbell)
Side Bend (Barbell)
Side Bend (Dumbbell)
Side Jackknife
Side Lateral Raise
Side Laterals to Front Raise
Side Split Squat (Barbell)
Single Dumbbell Raise
Single Leg Glute Bridge
Single-Arm Cable Crossover
Single-Leg Leg Extension
Single-Leg Split Squat (Smith Machine)
Sit-Up
Snatch Pull
Speed Box Squat
Speed Squats
Split Squat with Dumbbells
Squat (Barbell)
Squat (Dumbbell)
Squat (Smith Machine)
Squat with Bands
Squat with Chains
Squat with Plate Movers
Standing Alternating Dumbbell Press
Standing Barbell Calf Raise
Standing Barbell Press Behind Neck
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Biceps Cable Curl
Standing Bradford Press
Standing Cable Chest Press
Standing Cable Wood Chop
Standing Calf Raises
Standing Concentration Curl
Standing Dumbbell Calf Raise
Standing Dumbbell Press
Standing Dumbbell Reverse Curl
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
Standing Dumbbell Triceps Extension
Standing Dumbbell Upright Row
Standing Front Barbell Raise Over Head
Standing Inner-Biceps Curl
Standing Leg Curl
Standing Low-Pulley One-Arm Triceps Extension
Standing One-Arm Cable Curl
Standing One-Arm Dumbbell Curl Over Incline Bench
Standing One-Arm Dumbbell Triceps Extension
Standing Overhead Barbell Triceps Extension
Standing Palm-In One-Arm Dumbbell Press
Standing Palms-In Dumbbell Press
Standing Palms-Up Barbell Behind The Back Wrist Curl
Standing Rope Crunch
Standing Towel Triceps Extension
Step Ups (Barbell)
Step Ups (Dumbbell)
Step-up with Knee Raise
Stiff Leg Barbell Good Morning
Stiff-Legged Barbell Deadlift
Stiff-Legged Deadlift (Smith Machine)
Stiff-Legged Dumbbell Deadlift
Straight Bar Bench Mid Rows
Straight Raises on Incline Bench
Straight-Arm Dumbbell Pullover
Straight-Arm Pulldown
Sumo Deadlift
Sumo Deadlift with Bands
Sumo Deadlift with Chains
T-Bar Row with Handle
Tate Press
Thigh Abductor
Thigh Adductor
Tricep Dumbbell Kickback
Tricep Extension - Pronated Grip (Dumbbell)
Triceps Overhead Extension with Rope
Triceps Pushdown
Triceps Pushdown - Rope Attachment
Triceps Pushdown - V-Bar Attachment
Tuck Crunch
Two-Arm Dumbbell Preacher Curl
Underhand Cable Pulldowns
Upright Cable Row
Upright Row (Barbell)
Upright Row (Smith Machine)
V-Bar Pulldown
Walking Lunge (Barbell)
Weighted Jump Squat
Weighted Sissy Squat
Wide Stance Barbell Squat
Wide-Grip Barbell Bench Press
Wide-Grip Decline Barbell Bench Press
Wide-Grip Decline Barbell Pullover
Wide-Grip Lat Pulldown
Wide-Grip Pulldown Behind The Neck
Wide-Grip Standing Barbell Curl
Wind Sprints
Wrist Rotations with Straight Bar
Zercher Squats
Zottman Curl
Zottman Preacher Curl