Working Out With Weights

• Obliques - Dumbbell Side Bend
• Obliques - Barbell Side Bend
• Lower Back/Abdominals - Dumbbell Good Morning
• Obliques/Lower Back - Bend to Opposite Foot
• Obliques/Lower Back - Stiff Legged Dumbbell Deadlift
• Obliques - Seated Barbell Twist
• Most Large Muscle Groups - Warm-up Dumbbell Swingthrough
• Upper Abdominals - Feet Against the Wall Sit-up
• Lower Abdominals - Incline Leg Pull-in
• Upper & Lower Abdominals - Jack Knife Sit-Up
• Lower Back & Hips - Kneeling Back-Kick
• Lower Abdominals - Leg Pull-in
• Lower Abdominals - Flat Bench Leg Pull-in
• Hips & Obliques - Lying Leg Crossover
• Hips - Lying Side Leg Raise
• Upper Lats - Wide Grip Front Lat Pull-down
• Lats - Bent-Over Dumbbell Rowing
• Lats - Front/Read Lat Pull-down
• Upper Back & Lats - Standard Long Bar Rowing
• Upper Back & Lats - Bent-Over Two-Arm Rowing
• Upper Back & lats - Head-Supported Rowing
• Upper Back & Lats - Bent-Over Wide Grip Rowing
• Bent-Over Long Bar Rowing
• Lower Back, Buttocks, Thighs - Dumbbell Deadlift
• Lower Back & Leg Biceps - Barbell Deadlift from Bench
• Back & Legs - Medium Grip High Pull
• Lower Lats - Close Grip V-Bar Chin
• Lower Lats - Close Grip Front Chin
• Upper Lats - Wide Grip Rear Chin
• Lats - Medium Grip Front Chin
• Lower Lats - Reverse Close Grip Front Chin
• Upper Lats - Medium Grip Rear Chin
• Lower Back & Abdominals - Stiff-legged Barbell Good Mornings
• Trapezius - Barbell Shoulder Shrug
• Trapezius - Dumbbell Shoulder Shrug
• Back, Shoulders & Legs - Barbell Power Clean & Press
• Upper Lats & Upper Back - Seated High Lat Pull-In
• Lower Lats & Upper Back - Seated Low Lat Pull-In
• Lower Back - Hyperextension
• Biceps & Arms - Incline Dumbbell Curl
• Biceps & Arms - Seated Dumbbell Curl
• Inner Biceps - Standing Inner Biceps Curl
• Biceps - Seated Alternating Dumbbell Curl
• Biceps - Standing Dumbbell Curl
• Biceps - Standing Dumbbell Curl
• Biceps - Lying Supine Dumbbell Curl
• Biceps - Kneeling Isolated Curl
• Inner Biceps - Seated Inner Biceps Curl
• Inner Biceps - Incline Inner Biceps Curl
• Biceps - Seated Isolation Curl
• Biceps - Kneeling Concentration Curl
• Lower Biceps - Seated Scott Bench Curl
• Outer Biceps - Close Grip Easy-Curl Bar Curl
• Outer Biceps - Standing Barbell Curl on Wall
• Biceps - Standing One-Arm Curl to Bench
• Biceps - Preacher Bench Dumbbell Curl
• Biceps - Medium Grip Barbell Standing Curl
• Outer Biceps - Standing Close-Grip Bar Curl
• Outer Biceps - Concentrated Barbell Curl
• Biceps - Universal Machine Bar Curl
• Biceps - Scott Bench Pulley Bar Curl
• Biceps - Standing Easy-Curl Bar Curl
• Biceps - One-Arm Curl on Low Pulley
• Main Calf Muscles - Seated Dumbbell Toe Raise
• Biceps - Standing One-Arm Pulley Curl
• Main Calf Muscles - Standing Dumbbell Toe Raise
• Main Calf Muscles - Seated Barbell Toe Raise
• Main Calf Muscles - Calf Stretch Against Wall
• Main Calf Muscles - One-Legged Calf Stretch on Wall
• Main Calf Muscles - Nautilus Machine Toe Raise
• Main Calf Muscles - Toe Raise on Power Rack
• Inner Pectorals & Triceps - Close-Grip Barbell Bench Press
• Outer Pectorals - Medium-Grip Barbell Bench Press
• Outer Pectorals - Wide-Grip Barabell Bench Press
• Upper Pectorals - Medium Grip Incline Barbell Bench Press
• Pectorals - Bench Press
• Lower Pectorals - Medium-Grip Decline Barbell Bench Press
• Outer & Lower Pectorals - Wide-Grip Decline Barbaell Bench Press
• Upper Pectorals - Incline Lateral
• Lower Pectorals - Decline Dumbbell Flye
• Outer Pectorals - Bent-Arm Lateral
• Pectorals & Ribcage - Bent-Arm Dumbbell Pullover
• Upper Pectorals - Incline Dumbbell Flye
• Upper Pectorals - Incline Dumbbell Press
• Pectorals & Ribcage - Straight-Arm Dumbbell Pullover
• Upper Pectorals & Ribcage - Close-Grip Straight-Arm Barbell Pullover
• Pectorals - Flat Bench Dumbbell Press
• Pectorals & Ribcage - Med. Grip Straight-Arm Barbell Pullover
• Upper Pectorals, Ribcage, Triceps - Bent-Arm Barbell Pullover
• Pectorals & Triceps - Medium-Grip Push-up/Feet on Bench
• Pectorals & Triceps - Weighted Medium-Grip Push-up on Bench
• Pectorals & Triceps - Medium-Grip Push-Ups
• Pectorals & Triceps - Dips
• Pectorals, Ribcage & Triceps - Bent-Arm Pullover and Press
• Pectorals & Rib Cage - Straight-Arm Dumbbell Pullover
• Pectorals & Triceps - Dips with Weights
• Inside Forearms - Seated Dumbbell Palms-up Wrist Curl
• Inside Forearms - Seated Two-Dumbbell Palms-up Wrist Curl
• Outside Forearms - Seated Palms-up Barbell Wrist Curl
• Outside Forearms - Seated Palms-Down Barbell Wrist Curl
• Outside Forearms - Seated Dumbbell Palms-Down Wrist Curl
• Inside Forearms - Squatting Palms-Up Barbell Wrist Curl
• Outside Forearms - Squatting Palms-Down Barbell Wrist Curl
• Outside Forearms - Palms-Down Barbell Bench Wrist Curl
• Inside Forearms - Palms-Up Barbell Behind-Neck Wrist Curl
• Rear Neck Muscles - Face-Down Plate Neck Resistance
• Front & Outer Deltoids - Palms-In One-Arm Dumbbell Press
• Front & Outer Deltoids - Standing Palms-In Dumbbell Press
• Front & Outer Deltoids - Seated Alternating Dumbbell Press
• Front & Outer Deltoids - Palms-In Alternated Dumbbell Press
• Front & Outer Deltoids - Seated Palms-Out Dumbbell Press
• Rear Deltoids - Lying Rear Deltoid Raise
• Front & Outer Deltoids - Seated Side Lateral Raise
• Rear Deltoids - Lying Across-Body Rear Deltoid Raise
• Outer Deltoids - Standing Dumbbell Pump
• Outer Deltoids - Lying Floor Side Lateral Raise
• Rear Deltoids - Lying Rear Deltoid Circle
• Front Deltoids & Trapezius - Medium-Grip Barbell Upright Row
• Front & Rear Deltoids - Standing Barbell Press Behind Neck
• Front & Outer Deltoids - Seated Barbell Military Press
• Rear Deltoids - Straight-Arm Barbell Rear Deltoid Raise
• Front & Outer Deltoids - Standing Military Press
• Rear Deltoids - Bent-Over Low-Pulley Rear Deltoid Raise
• Rear Deltoids - Bent-Over Low-Pulley Side Lateral
• Rear Deltoids - Low-Pulley Across Body Rear Deltoid Raise
• Rear Deltoids - Bent-Over One-Arm Deltoid Raise
• Front Deltoids - Dumbbell Straight-Arm Front Deltoid Raise
• Thighs & Buttocks - Flat-Footed Medium-Stance Barbell Squat
• Inner Thighs - Flat-Footed Wide-Stance Barbell Squat
• Thighs - Flat-Footed Medium-Stance Barbell Half Squat
• Inner Thighs - Heels-Elevated Barbell Front Squat to Bench
• Inner Thighs - Jefferson Lift
• Thighs & Hamstrings - Freehand Front Lunge
• Inner Thighs & Hamstrings - Freehand Side Lunge
• Thighs & Hamstrings - Alternated Barbell Front Lunge
• Thighs & Hamstrings - Dumbbell Front Lunge
• Thighs, Hamstrings & Buttocks
• Inner Thighs & Hamstrings - Dumbbell Side Lunge
• Upper Thighs - Med. Stance Freehand Squat To Bench
• Lower Back & Hamstrings - Dumbbell Hyperextension
• Hamstrings - Thigh Bicep Curl/Leg Extension Machine
• Quadriceps - Thigh Extensions on Leg Machine
• Hamstrings - Hamstring Curls on Leg Extension Machine
• Upper Thighs - Flat-Footed Dumbbell Squat To Bench
• Upper Thighs - Step-Ups with Barbell
• Triceps - Standing Dumbbell Triceps Curl
• Triceps - Seated Dumbbell Triceps Curl
• Triceps - Bent-Over Dumbbell Triceps Extension
• Triceps - Lying Face-Up 2-Arm Dumbbell Triceps Curl
• Triceps - Bent-Over Dumbbell Triceps Extension