CHEST WORKOUT
High To Low Cable Fly
Lower Pecs & Anterior deltoids & Triceps & Core
Low to High Cable Fly
Upper Pecs & Front Deltoids & Biceps & Core
Cable Fly
Middle Pecs & Front Deltoids & Biceps & Core
Cable Chest Press
Pecs & Front Deltoids & Triceps & Core
Incline Barbell Bench Press
Upper Pecs & Front Deltoids & Triceps
Flat Barbell Bench Press
Middle Pecs & Front Deltoids & Triceps
SHOULDER WORKOUT
Cable Face Pull
Rear Deltoids & Upper Traps & Rhomboids & Rotator Cuff Muscles
Cable Upright Row
Upper Traps & Side Deltoids & Biceps (as stabilizers)
Military Press
Front Deltoids & Side Deltoids & Triceps & Upper Pecs & Core
Single Arm Landmine Push Press
Front Deltoids & Triceps & Upper Pecs & Core & Glutes & Quads
Single-Arm Cable Lateral Raise
Side Deltoids & Upper Traps (minor) & Core (for stabilization)
ARM WORKOUT
Cable Curl
Biceps (primarily short head) & Forearms & Core
Rope Tricep Extension
Triceps (all heads, especially lateral and long head) & Core
Straight Bar Tricep Extension
Triceps (primarily lateral and medial heads) & Core
Overhead Tricep Extension
Triceps (primarily long head) & Core
Lateral Pulldown Bicep Curl
Biceps & Lats & Forearms
CORE WORKOUT
Half Kneeling Cable Lift
Obliques & Core (anti-rotation) & Shoulders & Hips (stabilizers)
Landmine Rotation
Obliques & Core (rotational and anti-rotational) & Shoulders & Hips (as stabilizers)
Cable Crunch
Rectus Abdominis (six-pack muscles) & Obliques (minor) & Hip Flexors (as stabilizers)
Pallof Press
Obliques & Transverse Abdominis & Core (anti-rotation) & Shoulders (as stabilizers)
Wood Chop
Obliques & Rectus Abdominis & Shoulders & Hips & Core (rotational control)
BACK WORKOUT
T-Bar Row
Lats & Rhomboids & Rear Deltoids & Biceps & Lower Back
Barbell Shrug
Upper Traps & Levator Scapulae & Forearms (grip)
Shotgun Row
Lats & Rear Deltoids & Rhomboids & Biceps & Core (anti-rotation)
Wide Grip Pull Up
Lats & Teres Major & Rear Deltoids & Biceps & Core
Lat Pull Down
Lats & Biceps & Rear Deltoids & Rhomboids & Core
Seated Cable Row
Lats & Rhomboids & Rear Deltoids & Biceps & Lower Traps & Core
Bent Over Row
Lats & Rhomboids & Rear Deltoids & Biceps & Lower Back & Core
Behind Neck Lat Pull Down
LEG WORKOUT
Standing Barbell Calf Raise
Gastrocnemius & Soleus & Core (for stabilization)
Donkey Calf Raise
Gastrocnemius & Soleus & Core & Glutes (as stabilizers)
Romanian Deadlift（RDL）
Hamstrings & Glutes & Lower Back & Core
Barbell Back Squat
Quads & Glutes & Hamstrings & Lower Back & Core
Landmine Goblet Squat
Quads & Glutes & Hamstrings & Core (especially anterior core)
Conventional Deadlift
Glutes & Hamstrings & Lats & Spinal Erectors & Traps & Core