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Upper body
Workout
Exercise 1
Barbell Bent Over Row
Equipment:
Barbell, Full Gym
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3
Sets
15
Reps
Exercise 2
Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 3
Bent Over Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 4
Dumbbell Bent Over Reverse Grip Row
Equipment:
Dumbbells, Full Gym
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Exercise 5
Deadlift
Equipment:
Barbell, Full Gym
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Exercise 6
Upper Back Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 7
Dumbbell Straight Leg Deadlift
Equipment:
Dumbbells, Full Gym
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Exercise 8
Across Chest Shoulder Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 9
Standing Reach Up Back rotation Stretch
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 10
Shoulder Stretch Behind Back
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 11
Incline Reverse Grip Dumbbell Row
Equipment:
Dumbbells, Full Gym
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Exercise 12
Table Inverted Row
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 13
Incline Barbell Row
Equipment:
Barbell, Full Gym
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Exercise 14
Incline Dumbbell Hammer Row
Equipment:
Dumbbells, Full Gym
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Exercise 15
Arm Scissors
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 16
Dumbbell Fly
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 17
Decline Dumbbell Press
Equipment:
Bench, Dumbbells, Full Gym
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Exercise 18
Waiter Curl
Equipment:
Dumbbells, Full Gym
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Exercise 19
Double Arm Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 20
Dumbbell Curl
Equipment:
Dumbbells, Full Gym
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Exercise 21
Concentration Curl
Equipment:
Dumbbells, Full Gym
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Exercise 22
Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 23
Zottman Curl
Equipment:
Dumbbells, Full Gym
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Exercise 24
Dumbbell Reverse Curl
Equipment:
Dumbbells, Full Gym
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Exercise 25
Seated Biceps Curl
Equipment:
Dumbbells, Full Gym
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Exercise 26
Dumbbell High Curl
Equipment:
Dumbbells, Full Gym
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Exercise 27
Single Dumbbell Spider Hammer Curl
Equipment:
Dumbbells, Full Gym
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Exercise 28
Close Grip Barbell Curl
Equipment:
Barbell, Full Gym
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Exercise 29
Dumbbell Kickback
Equipment:
Dumbbells, Full Gym
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Exercise 30
One Arm Lying Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 31
Dumbbell Seated Front and Back Tate Press
Equipment:
Dumbbells, Full Gym
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Exercise 32
Wall Push-up
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 33
Seated One-Arm Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 34
Seated Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 35
Dumbbell Skull Crusher
Equipment:
Dumbbells, Full Gym
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Exercise 36
Decline Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 37
Alternating Lying Dumbbell Triceps Extension
Equipment:
Dumbbells, Full Gym
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Exercise 38
Dumbbell Push Press
Equipment:
Dumbbells, Full Gym
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Exercise 39
Standing Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 40
Arm Scissors
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 41
Side Arm Raises
Equipment:
Full Gym, NO EQUIPMENT
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Exercise 42
Dumbbell Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 43
Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 44
Dumbbell 6 Way Raise
Equipment:
Dumbbells
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Exercise 45
Dumbbell 4 Way Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 46
Alternating Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 47
Two Arm Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 48
Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Exercise 49
Seated Rear Lateral Dumbbell Raise
Equipment:
Dumbbells, Full Gym
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Exercise 50
Half Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 51
Arnold Press
Equipment:
Dumbbells, Full Gym
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Exercise 52
Bent Arm Lateral Raise
Equipment:
Dumbbells, Full Gym
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Exercise 53
Dumbbell Upright Row
Equipment:
Dumbbells, Full Gym
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Exercise 54
Standing Alternating Dumbbell Shoulder Press
Equipment:
Dumbbells, Full Gym
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Exercise 55
Incline Dumbbell Reverse Fly
Equipment:
Dumbbells, Full Gym
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Exercise 56
Dumbbell Seated Bent Over Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 57
Dumbbell Rear Delt Row
Equipment:
Dumbbells, Full Gym
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Exercise 58
Seated Dumbbell Front Raise
Equipment:
Dumbbells, Full Gym
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Upperbody
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Calculators
Body Mass Index (BMI)
Body Fat Index
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Daily Calorie Calculator
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Neck
Trapezius
Shoulder
Chest
Back / Wing
Erector Spinae
Biceps
Triceps
Forearm
Abs / Core
Leg
Calf
Hips
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