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Rep-Wise

Upper Body

Biceps

Hammer Curl

EZ-Bar Preacher Curl

Concentration Curl

Hammer Curls! Click Here for Demo

Preacher Curls! Click Here for Demo

Concentration Curls! Click Here for Demo

Triceps

Overhead Dumbbell Extensions

Cable Overhead Extensions

Tricep Kickbacks

Overhead Extensions! Click Here for Demo

Cable Overhead Extensions! Click Here for Demo

Tricep Kickbacks! Click Here for Demo

Shoulders

Shoulder Press (Machine or Dumbbells)

Lateral Raises

Reverse Fly Machine

Shoulder Press! Click Here for Demo

Lateral Raises! Click Here for Demo

Reverse Fly! Click Here for Demo

Chest

Barbell Bench Press

Incline Dumbbell Press

Pec Deck

Bench Press! Click Here for Demo

Incline Dumbbell Press! Click Here for Demo

Pec Deck! Click Here for Demo

Back

Deadlifts

Lat Pulldown

Seated Cable Rows

Deadlifts! Click Here for Demo

Lat Pulldown! Click Here for Demo

Seated Cable Rows! Click Here for Demo

Core

Sit-Ups

Russian Twists

Hollow Hold

Sit-Ups! Click Here for Demo

Russian Twists! Click Here for Demo

Hollow Hold! Click Here for Demo

Lower Body

Glutes

Barbell Hip Thrust

Glute Bridge

Back Squats

Barbell Hip Thrusts! Click Here for Demo

Glute Bridges! Click Here for Demo

Back Squats! Click Here for Demo

Quads

Leg Press

Leg Extension

Lunges

Leg Press! Click Here for Demo

Leg Extensions! Click Here for Demo

Lunges! Click Here for Demo

Hamstrings

Romanian Deadlift

Leg Curl

Nordic Hamstring Curl

Romanian Deadlifts! Click Here for Demo

Leg Curls! Click Here for Demo

Nordic Hamstring Curls! Click Here for Demo

Calves

Standing Calf Raise

Standing Calf Raises! Click Here for Demo