The list of workouts below have been arranged into the Push Pull Legs categories, along with a list of Abs workouts. The list is not intended to be exhaustive, and they can be modified to vary in width and type of grips to target different areas of the same muscle group. These workouts can be substituted into the sample routines I have made to keep things interesting. Remember to always warm up before exercising to prevent injuries. 

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Chest

 

Flat Barbell Bench Press

Incline Barbell Bench Press

Decline Barbell Bench Press

Wide Grip Bench Press

Push Ups

Sinlge Arm Push Ups

Incline Push Ups

Decline Push Ups

Dumbbell Bench Press

Incline Dumbbell Bench Press

Decline Dumbbell Bench Press

Floor Dumbbell Bench Press

Alternating Dumbbell Bench Press

Dips and Weighted Dips

Cable Press

Dumbbell Flys

Incline Dumbbell Flys

Decline Dumbbell Flys

Cabel Flys

Decline Cable Flys

Incline Cable Flys

Close Grip Single Plate Press

Shoulders

 

Military Press

Seated Military Press

Barbell Push Press

Dumbbell shoulder press

Alternating Dumbbell Shoulder Press

Dumbbell Push Press

Arnold Press

Front Dumbbell Raise

Side Lateral Dumbbell Raise

Leaning Dumbbell Raise

Leaning Cable Raise

Triceps

 

Dumbbell Overhead Triceps Extensions

EZ Bar Triceps Extensions

Cable Overhead Triceps Extensions

Straight Bar Triceps Push Down

Rope Triceps Push Down

Dumbbell Kickbacks

Close Grip Barbell Pin Bench Press

Vertical Dips

PUSH

PULL

Back

 

Pull Ups

Chin Ups

Barbell Rows

Single Arm Dumbbell Row

Inverted Bodyweight Row

Lying Dumbbell Row

Bent Over Lateral Raise

Face Pulls

Deadlifts

Good Mornings

Cable Rows

Close Grip Cable Rows

Single Arm Cable Rows

Lat Pull Downs

EZ Bar Pullover

Straight-Arm Pullover

Shrugs

Biceps

 

Dumbbell Supinated Bicep Curls

Hammer Curls

EZ Bar Bicep Curls

Preacher Curls

Barbell Curl

Incline Dumbbell Curls

Machine Bicep Curls

Cable Hammer Curls

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Quads

 

Barbell Back Squats

Barbell Front Squats

Raised Heel Squats

Box Squats

Holding Wall Squat

Single Leg Squat

Jump Squats

Pistol Squats

Goblin Squats

Lunges

Barbell Lunges

Side Lunges

Bulgarian Split

Box Jumps

Leg Extensions

Calves

 

Calf Raise

Single Leg Calf Raise

Toe Push Leg Press Machine

 

 

Hamstrings

 

Deadlifts

Sumo Deadlifts

Romanian Deadlifts

Weighted Step Ups

Leg Curls

Glutes

 

Glute Bridge

Glute Kickbacks

Hip Thrust

Lateral Step-out Squat

Cable Pull Through

LEGS

Abs

 

Situps

Decline Situps

Crunches

Elbow to Knee Crunches

Bicycle Kicks

Alternating Leg Raises

Plank

Incline Plank

Decline Plank

Side Plank

Side Plank Reach Under

Mountain Climber

Hanging Knee Raise

Hanging Oblique Raise

Medicine Ball Twist

Barbell Rollout

Cable Chops

Cable Crunches

Abs

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Disclaimer: You should always seek medical advice before starting a workout program, and no content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. The content on this site is for information purposes only and does not constitute medical advice. None of the authors, contributors, administrators, or anyone else connected with this site, in any way whatsoever, can be responsible for your use of the information contained in or linked from these web pages. See full disclaimer here.  

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