Full Body Workout Chart

CHEST

  • Flat Bench Press.
  • Incline Bench Press.
  • Decline Bench Press.
  • Flat Dumbbell Press.                                            
  • Incline Dumbbell Press.
  • Decline Dumbbell Press.
  • Dumbbell Fly.
  • Pec Deck.
  • Cable Crossover.

BACK

  •  Band Bent-Over Row.
  • Renegade Row.
  • Dumbbell Single Arm Row.
  • Chest-Supported Dumbbell Row.
  • Inverted Row.
  • Seated Cable Row.
  • Pull-Up or Chin-Up.
  • Lat Pulldown.
  • Kneeling Lat Pulldown.
  • Deadlift
  • Kettlebell Swing.

BICEPS

  • Standing Barbell Curl.
  • Concentration Curl.
  • Standing Dumbbell Curl.
  • Hammer Curl.
  • Decline Dumbbell Curl.
  • Incline Dumbbell Curl.
  • Cable Rope Hammer Curl.
  • Cable Alternating Flex Curl.
  • EZ-Bar Preacher Curl.
  • Chin-Up.
  • Bent-Over Barbell row.
  • Underhand-Grip Inverted Row.

SHOULDER

  • Barbell Push Press.
  • Seated Dumbbell Shoulder Press.
  • Arnold Press.
  • Two Arm Dumbbell Upright Row.
  • Lateral Raise.
  • Seated Bent-Over Rear Delt Fly.
  • Single Dumbbell Front Raise.

TRICEPS

  • Close- Grip Bench Press.
  • Decline Triceps Extension.
  • Band Pushdown.
  • Close-Grip Floor Press.
  • Lying Triceps Extension.
  • Pullover.
  • Lying Dumbbell Triceps Extension.
  • Underhand Kickback.
  • One Arm Overhead Extension.
  • Dips.
  • Close-Grip Pushup.
  • Diamond Pushup.

Legs

  • Barbell Squat.
  • Dumbbell Lunges.
  • Leg Press.
  • Lying Leg Curls.
  • Leg Extensions.
  • Standing Calf Raises.
  • Front Squat.
  • Romanian Deadlift.
  • Dumbbell Step-up.
  • Swiss Ball Leg Curl.
  • Dumbbell Squat.
  • Kettlebell Swing.
  • Barbell Calf Raise.
  • Barbell Hip thrust.

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