WORKSHOP

Pick one exercise per muscle group and perform thoses exercises 3 times a week

CHEST       1 Dips 2 Barbell Flat Bench Press 3 Dumbbell Flat Bench Press 4 Barbell Incline Bench Press 5 Dumbbell Incline Bench Press 6 Dumbbell Incline Flys 7 Machine Flys 8 Cable Ball Press 9 Cable Ball Flys 10 Machine Flat Chest Press     ABS       1 Lying Crunch 2 Seated Bicycle Kicks 3 Seated Knee Ups 4 Lying Elbow to Knees Crunch 5 Swiss Ball Crunch Side to Side 6 Seated V-Ups 7 Lying Scissor Kicks 8 Lying Elbow to Opposite Knee 9 Lying Reverse Crunch 10 Hanging Knee Ups

TRAPS       1 Barbell Shrug 2 Dumbbell Shrug 3 Cable Upright Row 4 Cable Shrug 5   6   7   8   9   10       BACK       1 Barbell Bent Over Row 2 Dumbbell One Arm Bent Over Row 3 Dumbbell Bent Over Rows 4 Dumbbell Pullover 5 Hyper Extensions 6 Cable Pull downs 7 Cable Rows 8 T Bar Rows 9 Pull-ups 10 Cable Side Pulldowns

BICEPS       1 Barbell Standing Curls 2 Dumbbell Incline Curls 3 Dumbbell Concentration Curls 4 Barbell Preach Curls 5 Dumbbell One-Arm Preacher Curls 6 Dumbbell Standing Curls 7 Dumbbell Standing Hammer Curls 8 Dumbbell Standing Outer Curls 9 Cable Curl 10 Machine Preacher Curls     TRICEPS       1 Barbell Close Grip Bench 2 Dumbbell One Arm Kickback 3 Barbell Skull Crusher 4 Dumbbell One Arm Behind Head Extension 5 Dumbbell Two Arm Behind Head Extension 6 Bench Dips 7 Cable Kickbacks 8 Cable Behind Head Extensions 9 Machine Dips 10 Cable Overhead Extension

CALVES       1 Dumbbell Standing Calf Raise 2 Machine Standing Calf Raise 3 Machine Seated Calf Raise 4 Machine One Leg Calf Raise 5 Machine Calf Raises 6 Machine Linear Calf Raise 7 Machine Seated 1 Calf Raise 8 Machine Seated Calf Raise 9   10       QUADS       1 Barbell Side Lunges 2 Barbell Squats 3 Dumbbell Squats 4 Leg Extensions 5 Machine Leg Press 6 Machine Hack Squat 7 Machine Hip Squat 8 Machine Seated 1 Leg Press 9 Machine Seated Leg Press 10 Machine Leg Extension One Leg

HAMSTRINGS       1 Barbell Back Lunge 2 Dumbbell Front Lunge 3 Dumbbell Walking Lunge 4 Machine Reverse 1 Leg Curl 5 Machine Lying Leg Curl 6 Machine One Leg Press 7 Cable 1 Leg Curl 8 Machine Reverse Leg Curls 9 Machine 1 Leg Hack Squat 10 Machine 1 Leg Curl     Glutes       1 COMING SOON 2 COMING SOON 3 COMING SOON 4 COMING SOON 5 COMING SOON 6 COMING SOON 7 COMING SOON 8 COMING SOON 9 COMING SOON 10 COMING SOON

SHOULDERS       1 Barbell Upright Rows 2 Dumbbell Bent over Flys 3 Dumbbell Upright Rows 4 Dumbbell Standing Military Press 5 Machine Military Press 6 Barbell Standing Military Press Behind 7 Barbell Standing Military Press Front 8 Dumbbell Lateral Raises 9 Dumbbell Front Raises 10 Dumbbell Rotator Cuff Rotation     CARDIO       1 Bike 2 Running 3 Swimming 4 Walking 5 Running 6 Treadmill 7 Elipticle 8   9   10

STRETCHES       1 Bent over Back Stretch 2 Standing Hamstring Stretch 3 Inner Leg Stretch 4 Chest Stretch 5 Shoulder Rotation 6 Bicep Stretch 7 Rear Delt Stretch 8 Triceps Stretch 9 Quad Stretch

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