Exercises

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Exercises

Hint: Barbell and dumbbell exercises use the movement path of your body, while machine exercises follow the movement path of the machine. Don't use exercises, that cause pain or any discomfort, because that can be a signal that the exercise is not effective or productive.

M	Pectoralis & Coracobrachialis	O	Deltoideus & Trapezius	N	Triceps & Anconeus
01	Flat Dumbbell Fly	01	Dumbbell Lateral Raise	01	Lying Dumbbell Extension
02	Incline Dumbbell Fly	02	Alternated Dumbbell Front Raise	02	Low Machine Extension
03	Decline Dumbbell Fly	03	Bent Over Dumbbell Lateral Raise	03	High Machine Extension
04	Flat Cable Fly	04	Cable Lateral Raise	04	Machine Dip
05	Incline Cable Fly	05	Cable Front Raise	05	Lying EZ Curl Bar Extension
06	Decline Cable Fly	06	Bent Over Cable Lateral Raise	06	Close Grip Bench Press
07	Standing Cable Fly	07	Cable Face Pull	07	Cable Straight Bar Pushdown
08	Machine Fly	08	Machine Lateral Raise	08	Cable Cambered Bar Pushdown
09	Pec Deck Squeeze	09	Reverse Machine Fly	09	Cable Rope Pushdown
10	Machine Seated Bench Press	10	Standing Barbell Press	10	One Arm Cable Rope Pushdown
11	Hammer Strength Seated Bench Press	11	Standing Dumbbell Press	11	One Arm Cable Handle Pushdown
12	Hammer Strength Seated Incline Press	12	Behind The Neck Barbell Press	12	Barbell Kickback
13	Hammer Strength Lying Bench Press	13	Smith Machine Press	13	EZ Curl Bar Kickback
14	Machine Lying Bench Press	14	Machine Shoulder Press	14	Dumbbell Kickback
15	Flat Dumbbell Press	15	Dumbbell Shrug	15	One Arm Cable Kickback
16	Incline Dumbbell Press	16	Machine Shrug	16	French Press
17	Decline Dumbbell Press	17	Barbell Shrug	17	One Arm Dumbbell Extension
18	Flat Barbell Press	18	Cable Upright Row	18	Seated Two Arm One Dumbbell Extension
19	Incline Barbell Press	19	Barbell Upright Row	19	Low Cable Rope Overhead Extension
20	Decline Barbell Press	20	Dumbbell Upright Row	20	High Cable Rope Overhead Extension
T	Latissimus & Erectors Spine	U	Biceps & Brachialis	E	Abdominals & Obliquus
01	Wide Grip Pulldown	01	Seated Hammer Curl	01	Machine Crunch
02	V-Bar Pulldown	02	Seated Dumbbell Curl	02	Cable Crunch
03	Underhand Close Grip Pulldown	03	Alternated Dumbbell Curl	03	Lying Cable Knee In
04	Barbell Row	04	Incline Dumbbell Curl	04	Lying Cable Leg Raise
05	T-Bar Row	05	Concentration Curl	05	Dumbbell Side Bend
06	Low Cable Row	06	Zotmann Curl	06	Cable Side Bend
07	Hammer Strength Wide Pulldown	07	Cable Bar Curl	07	Barbell Bent Over Twist
08	Hammer Strength Pulldown	08	One Arm Cable Curl	08	Seated Barbell Twist
09	Hammer Strength Row	09	Overhead Cable Curl	09	Machine Rotation
10	Hammer Strength Low Row	10	Lying High Cable Curl	10	Trunk Rotation
11	One Arm Dumbbell Row	11	Barbell Curl	11	Sit Up
12	One Arm Cable Row	12	EZ Curl Bar Curl	12	Roman Chair Sit Up
13	Barbell Pullover	13	Reverse EZ Curl Bar Curl	13	Hanging Sit Up
14	Dumbbell Pullover	14	Spider Curl	14	Crunch
15	Straight Arm Pullover	15	Preacher EZ Curl Bar Curl	15	Exercise Ball Crunch
16	Machine Pullover	16	Preacher Dumbbell Curl	16	Reverse Crunch
17	Cybex Machine Row	17	Preacher Cable Curl	17	Lying Knee In
18	Technogym Upper Back Machine	18	Preacher Machine Curl	18	Hanging Knee In
19	Technogym Vertical Traction Machine	19	Low Machine Curl	19	Lying Leg Raise
20	Technogym Lower Back Machine	20	High Machine Curl	20	Hanging Leg Raise
W	Quadriceps & Glutes	E	Hamstrings & Glutes	D	Calves, Forearms & Glutes
01	Leg Extension	01	Seated Leg Curl	01	Standing Calf Raise
02	Leg Press	02	Lying Leg Curl	02	Seated Calf Raise
03	Hack Squat	03	Standing Leg Curl	03	Calf Extension
04	Lunge	04	Weighted Hyperextension	04	Barbell Wrist Curl
05	Bulgarian Split Squat	05	Good Morning	05	Barbell Wrist Curl Behind Back
06	Back Squat	06	Deadlift	06	Reverse Barbell Wrist Curl
07	Front Squat	07	Deficit Deadlift	07	Machine Hip Trust
08	Barbell Hack Squat	08	Sumo Deadlift	08	Barbell Hip Trust
09	Jefferson Squat	09	Romanian Deadlift	09	Machine Glute Kickback
10	Zercher Squat	10	Stiff Legs Deadlift	10	Cable Glute Kickback

Exercises: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 101, 51, 26, 22 repetitions. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury!
Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding.
Heavy Squat and Deadlift can cause your vertebrae to break with not be able to walk as consequence. Heavy Bench Press damages muscles around the shoulder. Barbell Row with pulling your hands to the lower abdomen can make the vertebrae to shift resulting in severe lower back pain.