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Exercise Tutorial Vault
Chest
Incline Smith Benchpress (1:42)
Incline Smith Machine Close Grip Bench Press (0:43)
Incline Dumbbell Press (2:37)
Incline Barbell Benchpress (5:35)
Flat Barbell Benchpress (10:02)
Flat Larsen Benchpress (1:23)
Flat Smith Machine Press (0:40)
Flat Dumbbell Press (3:14)
Decline Barbell Benchpress (1:40)
Decline Dumbbell Press (1:35)
Chest Dips (2:08)
Incline Dumbbell Fly (0:50)
Machine Chest Flyes (2:25)
Flat Dumbbell Chest Fly (1:55)
Back
Pull-ups/Chin-ups (10:06)
Neutral Grip Lat Pulldowns (3:36)
Undergrip (Supinated) Lat Pulldowns (1:05)
Chest Supported T-Bar Row (2:38)
Barbell Row (Pendlay Row) (9:39)
Pronated Lat Pulldowns (6:37)
Seal Row (3:54)
Single Dumbbell Row (3:00)
Bentover Barbell Row (Continuous) (3:03)
Manual T-Bar Row (1:51)
(Incline Bench Chest Supported) Bentover DB Row (0:43)
Lat Pullovers (Machine and Rope Variations)
Legs - Quad Focus/Quad Dominant & Adductors
Front Squats (7:17)
Back Squats (35:56)
Leg Press (Cybex Squat Press and Sled Leg Press) (6:59)
Machine Hack Squat (1:45)
Smith Machine Squat (2:31)
Machine Pendulum Squat (1:27)
Goblet Squat (1:03)
Leg Extensions (1:20)
Machine Hip Adductor (1:57)
Legs - Hamstring Focus/Hamstring Dominant
Stiff Leg Deadlifts (5:14)
Romanian Deadlift (RDL) Barbell and Dumbbell (7:49)
Smith Machine Romanian Deadlift (1:29)
Smith Machine Good Morning (2:16)
Glute Ham Raise (3:01)
Seated Leg Curl / Seated Hamstrings Curl (2:37)
Lying Leg Curl / Lying Hamstrings Curl (2:13)
Legs - Glute Focus/Glute Dominant
Deadlifts (Conventional and Sumo) (22:33)
Reverse Dumbbell Lunges (2:29)
Hip Abductor Machine (2:51)
Hip Thrust (4:32)
Walking Dumbbell Lunges (1:45)
Bulgarian Split Squat (Quad dominant as well) (4:06)
Single Leg Press (2:40)
Smith Machine Bulgarian Split Squat (2:07)
Calves
Standing Calf Raise (3:03)
Seated Calf Raise (3:21)
Tibialis Anterior Raise (0:50)
Leg Press Calves (0:46)
Abs
Hanging Leg Raises & Roman Chair Knee/Leg Raises (2:15)
Kneeling Cable Crunch (1:46)
Roman Chair Knee/Leg Raises
Stir The Pot (2:50)
Machine Crunches (0:53)
Shoulders & Traps
Side Lateral Raises (3:35)
Face Pulls (Overgrip and Undergrip) (3:11)
Rear Delt Flyes (3:57)
OHP - The Overhead Press (10:46)
Shrugs (Barbell & Dumbbell) (6:43)
EZ Bar Upright Row (2:12)
Seated Dumbbell Shoulder Press (1:34)
Seated Arnold Press (1:38)
Smith Machine Shoulder Press (1:39)
Boxy Face Pulls (1:21)
Seated Barbell Military Press (2:42)
Hammer Strength or Machine Shoulder Press (2:24)
Incline Bench Rear Delt Fly + Swing Burnouts (2:17)
Barbell Face Pull (0:35)
Biceps
Dumbbell Hammer Curls (1:17)
Dumbbell Curls (3:28)
Barbell Curl (2:57)
EZ Bar Curl (1:47)
Cable Bayesian Curl (2:11)
Cable Bayesian Hammer Curl (0:46)
Pinned Elbow Hammer Curls (1:29)
Hammer Bar Curls + Alternatives (4:35)
Cable Rope Hammer Curls (1:21)
Triceps
Overhead Tricep Extension & Preacher Tricep Extension (3:16)
Triceps Pushdowns (4:50)
Close Grip Benchpress (2:37)
Smith Machine Skullcrushers (2:55)
Cable Overhead Triceps Extensions (1:12)
Preacher Triceps Extension (and alternatives) (4:50)
Smith Machine Overhead Triceps Extensions (0:57)
Lat Pullovers (Machine and Rope Variations)
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