kneecole87
New member
I focus on one muscle group per day- note I am female.
Biceps-
Standing Barbell curls
Alternating Barbell curls
Hammer Curl
Supinated Bent Rows
Chin ups 10X4
Back-
Pull ups
Deadlifts
Lat Pull Down Bar
Standing Pulldowns
Bent Over Rows
Barbell Shrugs
Seated Cable Row
Chest-
Bench Press
Incline Bench Press
Dumbell Bench Press
Push Ups
Dips
Dumbell Flys
Flat lying Flys
Peck Deck- Machine
Triceps-
Weighted Dips
Close grip Bench Press
Seated Tricep Extention
Laying Tricep Extention
Tricep Kickback- dumbell
Rope Pulldowns
Tricep Dip- Machine
Tricep extention Machine
Legs-
Squats- snatch bar
Front Squat- free weight bar
Calf Raise- Snatch bar
Sumo Squat- dumbell
Overhead Squat- Free weight bar
Lunge- Dumbells
Leg extention- Machine
Lying Leg curl- Machine
Straight Leg Press- Machine
Verticle Leg Press- Machine
Invisible Chair w/ 45 plate weight
Any suggestions will be appreciated
Biceps-
Standing Barbell curls
Alternating Barbell curls
Hammer Curl
Supinated Bent Rows
Chin ups 10X4
Back-
Pull ups
Deadlifts
Lat Pull Down Bar
Standing Pulldowns
Bent Over Rows
Barbell Shrugs
Seated Cable Row
Chest-
Bench Press
Incline Bench Press
Dumbell Bench Press
Push Ups
Dips
Dumbell Flys
Flat lying Flys
Peck Deck- Machine
Triceps-
Weighted Dips
Close grip Bench Press
Seated Tricep Extention
Laying Tricep Extention
Tricep Kickback- dumbell
Rope Pulldowns
Tricep Dip- Machine
Tricep extention Machine
Legs-
Squats- snatch bar
Front Squat- free weight bar
Calf Raise- Snatch bar
Sumo Squat- dumbell
Overhead Squat- Free weight bar
Lunge- Dumbells
Leg extention- Machine
Lying Leg curl- Machine
Straight Leg Press- Machine
Verticle Leg Press- Machine
Invisible Chair w/ 45 plate weight
Any suggestions will be appreciated