Exercise List

Chest

• Incline Barbell Bench Press
• Incline Dumbbell Press
• Flat Barbell Bench Press
  • Mike Matthews
  • Mark Rippetoe explains
  • Alan Thrall: How to Bench Press
• Flat Dumbbell Press
• Dip (Chest Version)YouTube search

Back

• Barbell Deadlift
  • Mike Matthews
  • Muscle for Life demo
  • Mark Rippetoe explains
  • Legion: The Definitive Guide to Proper Deadlift Form
  • Alan Thrall: Starting Strength 5-Step DeadliftDon't move the barbell during setup.
• Barbell Row (Bent-Over)
  • Setup and cuesWatch first
  • Demo
• One-Arm Dumbbell Row
• Pull-Up
• Front-Lat Pulldown (Wide-Grip)Machine
• Front-Lat Pulldown (Close-Grip)MachineYouTube search
• T-Bar Row (Barbell)
• T-Bar Row (Lying)MachineYouTube search
• Seated Cable RowMachine
• Chin-Up
• Barbell ShrugYouTube search

Shoulders

• Seated Military Press
• Standing Military Press
• Dumbbell Side Lateral Raise
• Dumbbell Rear Delt Raise (Seated)Preferred
  Harder than the bent-over version.
• Dumbbell Rear Delt Raise (Bent-Over)Puts a lot of pressure on the lower back.
• Seated Dumbbell Press
• Seated Dumbbell Press (Legion Coaching)
• Arnold Dumbbell Press
• One-Arm Dumbbell Side Lateral Raise
• Side Lateral Raise (Legion Coaching)
• Face PullMachine
• Face Pull (Legion Coaching)Machine
• Barbell Rear Delt Row
• Barbell Rear Delt Row (Legion Coaching)
• Dumbbell Front Raise

Legs

• Barbell Squat
  • Form
  • DemoYouTube search
• Leg PressMachine
• Romanian Deadlift
• Hack SquatMachine
  Plate-loaded sled, not the barbell version.
• Barbell Front Squat
• Barbell Lunge (Walking)
• Barbell Lunge (In-Place)YouTube search
• Dumbbell LungeYouTube search
• Leg Curl (Seated)MachineYouTube search
• Leg Curl (Lying)MachineYouTube search
• Calf Raise (Donkey)YouTube search
• Calf Raise (Standing)Machine
• Calf Raise (Seated)Machine
• Calf Press on the Leg PressMachineYouTube search

Arms

• Barbell Curl
• Alternating Dumbbell Curl
• E-Z Bar Curl
• Hammer Curl
• Chin-Up
• Close-Grip Bench Press
• Seated Triceps Press
• Dip (Triceps Version)
• Lying Triceps Press
• Triceps PushdownMachine

Core

• Cable CrunchMachine
• Cable Crunch (Legion Coaching)Machine
• Hanging Leg Raise
• Captain's Chair Leg Raise
• Ab Roller
• Air Bicycles
• Flat Bench Lying Leg RaiseYouTube search
• Decline CrunchYouTube search

Lower Back Pain

1. Half-Kneeling Hip Flexor Stretch1 set × 1 min per side
2. Quadriceps Smash1 set × 1 min per side
3. QL Stretch1 set × 1 min per side
4. Cat-Cow Stretch1 set × 2 min
5. Dead Bug2 sets × 5 reps per side · rest 30 s
6. Segmented Banded Glute Bridge2 sets × 10 reps · rest 30 s
7. Plank2 sets to failure · rest 30 s

Shoulder Tightness

1. 6-Way Neck Stretch1 set × 20 s per direction
2. First Rib Mobilization1 set × 20 reps per side
3. T-Spine Smash1 set × 2 min
4. One-Arm Doorway Pec Stretch1 set × 1 min per side
5. Banded Scapula Row2 sets × 20 reps · rest 30 s
6. Banded Scapula Retraction with Shoulder Extension2 sets × 10 reps · rest 30 s
7. Wall Angels2 sets × 10 reps · rest 30 s