Exercise guide
Form, beginner starting weight, and sets and reps by goal for each exercise.
Chest
- Barbell Bench Press · Barbell
- Incline Dumbbell Press · Dumbbell
- Cable Fly · Cable
- Dumbbell Bench Press · Dumbbell
- Dumbbell Fly · Dumbbell
- Machine Chest Press · Machine
- Band Chest Press · Band
- Push-Up · Bodyweight
Back
- Lat Pulldown · Machine
- Barbell Row · Barbell
- Superman · Bodyweight
- One-Arm Dumbbell Row · Dumbbell
- Seated Cable Row · Cable
- Pull-Up · Pull-up bar
- Band Row · Band
Side delts
- Dumbbell Lateral Raise · Dumbbell
- Cable Lateral Raise · Cable
- Band Lateral Raise · Band
Quads
- Barbell Back Squat · Barbell
- Leg Press · Machine
- Leg Extension · Machine
- Bodyweight Squat · Bodyweight
- Bulgarian Split Squat · Dumbbell
- Goblet Squat · Dumbbell
Shoulder
- Band Shoulder Press · Band
- Overhead Press · Barbell
- Dumbbell Shoulder Press · Dumbbell
- Machine Shoulder Press · Machine
Biceps
- Dumbbell Curl · Dumbbell
- Hammer Curl · Dumbbell
- Band Curl · Band
- Barbell Curl · Barbell
Triceps
- Cable Pushdown · Cable
- Overhead Dumbbell Extension · Dumbbell
- Bench Dip · Bodyweight
- Band Pushdown · Band
Hamstrings
- Dumbbell Romanian Deadlift · Dumbbell
- Lying Leg Curl · Machine
- Romanian Deadlift · Barbell
Glutes
- Kettlebell Swing · Kettlebell
- Hip Thrust · Barbell
- Glute Bridge · Bodyweight
Core
- Cable Crunch · Cable
- Dead Bug · Bodyweight
- Plank · Bodyweight
Rear delts
- Face Pull · Cable
- Rear Delt Fly · Dumbbell
- Prone Y-T Raise · Bodyweight
- Band Pull-Apart · Band
Calves
- Standing Calf Raise · Machine
- Bodyweight Calf Raise · Bodyweight
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