Upper Body

• Supported Crunch

• Seated Machine Press

• Machine Curl

• Hammer-Strength Chest-Press Machine

• Back Extension

Shoulder

• Wide-Grip Upright Row

• Smith-Machine Shoulder Press

• One-Arm Dumbell Lateral Raise

• One-Arm Dumbbell Front Raise

• One-Arm Bent-Over Lateral Raise

Tricep

• Straight-Bar Cable Pressdown

• Machine Dip

• Close-Grip Push-Up

• Close-Grip Bench Press

Legs

• Standing Calf Raise

• Smith-Machine Squat

• Lying Leg Curl

• Leg Extension

Full Body

• Split Squat

• Seated Overhead Dumbbell Extension

• Seated Calf Raise

• Machine Row

• Leg Press

• Hammer-Strength Incline Machine Press

• Barbell Preacher Curl

Chest

• Smith-Machine Incline Press

• Push-Up

• Pec-Deck Flye

• Parallel-Bar Dip

• Machine Pullover

• Decline Barbell Press

Bicep

• Standing Barbell Curl

• Reverse Wrist Curl and Wrist Curl

• Ez-Bar Preacher Curl

• Alternate Incline Dumbbell Curl

Back

• Wide-Grip Seated Cable Row

• Wide-Grip Pulldown To Front

• One-Arm Dumbbell Row

• Bent-Over Barbell Row

Abs

• Side Jackknife

• Scissor Kick

• Curl-Up