chest:
1. bench press
2. dumbell bench press
3. incline bench press
quads/hamstrings/glutes:
1. single leg jump squats
2. back squats
3. weighted broad jumps
calves:
1. calf raises
2. balance board
3. barbell calf raises
shoulders:
1. landmine press
2. military dumbbell press
3. lateral raises
biceps:
1. concentration curls
2. incline curls
3. barbell curls
triceps:
1. tricep pushdowns
2. skullcrushers
3. dips
forearms:
1. sidewyas kickouts
2. forearm curls
3. palms down wrist curl
abs:
1. chair circuit
2. flutter kicks
3. jackknife sit-ups
obliques:
1. sky touchers
2. lateral hip raises
3. air bicycle |