 | Chest
 | Barbell Bench Press - 5/5 |
| Dumbbell Bench Press - 3/10 |
| Dumbbell Incline Press - 3/10 |
| Jammer Press - 3/15 |
| Dumbbell Bench Fly - 3/10 |
|
| Upper Back
| Wide Grip Pullups - 3/10 |
| Dumbbell Pullover - 3/10 |
| Bent Over Dumbbell Row - 3/10 (R,L) |
| Seated Row - 3/10 |
| Bent Over Dumbbell Raise - 3/15 |
|
| Biceps
| Standing Dumbbell Curl - 3/10 (R,L) |
| Standing Barbell Curl - 3/10 |
| Preacher Hammer Curl - 3/10 (R,L) |
| Barbell 21s - 3/7è7è7 |
| Dumbbell Zottman Curl - 3/10 (R,L) |
|
| Triceps
| Close Grip Bench Press - 3/10 |
| Barbell Skull Crushers - 3/10 |
| Lying Dumbbell Extension - 3/10 (R,L) |
| Close Pushups - 3/15 |
| Dumbbell Kickback - 3/10 (R,L) |
|
| Delts/Traps
| Handstand Pushups - 3/10 |
| Standing Dumbbell Military Press - 3/10 |
| Jammer Military Press - 3/10 |
| Dumbbell Lateral Raise - 3/10 (R,L) |
| Dumbbell Shrugs - 3/15 |
|
| Abs
| Hanging Leg Raise - 3/15 |
| Weighted V-ups - 3/10 |
| Roman Chair - 3/15 |
| Lying Leg Raise - 3/15 (R,L) |
| Lying Hip Raise - 3/15 |
|
| Quads
| Barbell Front Squat - 3/10 |
| Barbell Squat - 3/5 |
| Barbell Overhead Squat - 3/10 |
| Barbell Split Squat - 3/10 (R,L) |
| Barbell Stepups - 3/10 (R,L) |
|
| Hamstrings/Lower Back
| Barbell Stiff-Legged Deadlift - 3/10 |
| Barbell Good Morning - 3/10 |
| Hamstring Curls - 3/10 |
| Back Hyperextensions - 3/10 |
|
| Calves
| One Leg Leaper Calf Raise - 3/15 (R,L) |
| Narrow Stance Leaper Calf Raise - 3/15 |
| Wide Stance Leaper Calf Raise - 3/15 |
| Regular Stance Leaper Calf Raise - 3/15 |
|
| Forearms
| Barbell Forearm Curl - 3/15 |
| EZ Bar Forearm Extension - 3/15 |
| Behind Back Forearm Curl - 3/15 |
| Dumbbell Forearm Curl - 3/15 (R,L) |
| Dumbbell Forearm Extension - 3/15 (R,L) |
|
