Arms
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Tricep Rope Press-Downs
This is a good exercise that will work the triceps through a full range of motion. Some good substitutes for this exercise are: Tricep Press-Downs and the Lying Tricep Extensions with Dumbbells or Barbell.
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One Arm Cable Reverse Press- Downs
This is a great movement to isolate the triceps and help develop the horseshoe shape of the muscle. Some good substitutes for this exercise are: Dumbbell Tricep-Kickbacks or Cable Tricep-Kickbacks with rope.
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Standing Cable Cross-Overs
This is a great exercise to develop the inside area of the pectoral muscles. It will help bring out cross striations, as well as, aid in the development of the middle and lower pectoral muscles.
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Machine Flys
This exercise will help you develop middle chest size and definition. Not your best choice for building mass, but great for bringing out the cuts! A good substitutes for this exercise is: Dumbbell Flys.
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Inclined Chest Press Machine
Just like the machine flys, most gyms will offer several different styles of an inclined chest press machine. They are all designed to help add mass and strength to upper and central regions of the pectoral muscles, and also the front deltoids.
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Barbell Flat Bench Presses
The bench press is the most important compound exercises for developing mass, density, and strength in the pectorals, front deltoids, and triceps. Some good substitutes for this exercise: Flat Dumbbell Presses, and Seated Machine Presses.
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Seated Concentration Curls
This exercise will help build up the peak of the biceps, especially the outer head. A good substitute exercise for this movement is: Standing Cable Concentration Curls. Some good substitutes for this exercise are: Reverse Cable Crossovers, and Reverse Machine Flys.
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Bicep Curls
As the name states, the biceps curl works the biceps. In order to do this, you will need dumbbells, barbell, resistance band, or a resistance machine. This exercise is great for wrestlers, martial artists, gymnastics, etc.
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Alternating Hammer Curls
Start out using the correct techniques before moving on to potentially more dangerous heavy weights. In this article, we'll take a close look at the hammer curl using dumbbells. Recommended to do 3 to 4 sets for 10 to 15 reps per arm.
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Narrow Grip Bench Press
These do for your triceps what squats do for your quadriceps. Narrow grip bench press helps to add mass, power, and density throughout the triceps. This is a great movement for adding more volume to the arms.
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Decline Tricep Cable Extensions With Rope
This exercise works to develop the entire triceps muscles by allowing slightly greater range of motion from performing it from a decline position. The constant tension placed on the muscles from the cable will provide a ridiculous pump.
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Tricep Cable Kickbacks
This exercise does for the triceps what concentration curls do for the biceps. Kickbacks are a great finishing movement to add shape and definition to the triceps.
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Standing Barbell Curls
This is the most basic and most popular of all bicep exercises for good reason. They work to build maximum size and mass to the total surface area of the biceps.
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More Coming Soon
We will be adding more workouts and exercises to this page. So, be sure to come back and check regularly. We will be adding more workouts and exercises to this page. So, be sure to come back and check this page out regularly. We will be adding more workouts
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