Exercise Library

These are some recommended exercises

Biceps

Preacher curl, Incline Curl, Seated dumbbell curl, Spider Curl, and Hammer curls

Triceps

Dips, JM press, Machine tricep extensions, and Tricep pushdowns

Chest

Flat dumbbell (DB) bench press, Incline DB bench press, Pec deck, Smith machine press, and Hammer strength iso lateral incline press

Shoulders

Cable y raises, Anterior delt press, DB lateral raises, Cable lateral raise, Machine shoulder press, Rear delt row, and Rear delt cable fly

Legs

Seated Hamstring curl machine, Stiff legged deadlift, Lying hamstring curl machine, Glute bridge, Romanian deadlift (RDL), Bulgarian split squats, Leg extension, Hack squat, Leg press, Pendulum squat, Seated calf raise machine, Donkey calf raise machine, and Standing calf raise machine

Back

Iliac lat pulldown, Reverse grip hammer strength pulldown, Pullover machine, Chest supported lat row, Thoracic lat cable row, Chest supported T-Bar row (upper back emphasis), Incline DB rear row, DB helms row, Shrug variants, Straight bar pulldown, Teres pulldown, and Cable row (upper back emphasis)

Reminder — shoulder abduction is crucial to biasing certain divisions of the back.