HOW
TO WORKOUT
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Workouts by Muscle Group
A hand-picked set of essential gym exercises, organized the way you'd plan a split.
Chest
Shoulders
Triceps
Biceps
Back
Legs
Abs
Chest
10 exercises
flat bench press
chest
upper arms
shoulders
pectorals
barbell
incline bench press
chest
upper arms
shoulders
pectorals
barbell
decline bench press
chest
upper arms
shoulders
pectorals
barbell
pec deck fly
chest
shoulders
pectorals
leverage machine
cable crossover
chest
shoulders
pectorals
cable
cable chest press
chest
upper arms
shoulders
pectorals
cable
chest press machine
chest
upper arms
shoulders
pectorals
leverage machine
dumbbell bench press
chest
upper arms
shoulders
pectorals
dumbbell
incline dumbbell press
chest
upper arms
shoulders
pectorals
dumbbell
push-up
chest
upper arms
shoulders
pectorals
body weight
Shoulders
9 exercises
face pull
shoulders
back
shoulders
cable
front raise
shoulders
back
delts
barbell
lateral raise
shoulders
back
delts
dumbbell
shoulder press machine
shoulders
upper arms
delts
leverage machine
barbell overhead press
shoulders
upper arms
delts
barbell
dumbbell shoulder press
shoulders
upper arms
delts
dumbbell
arnold press
shoulders
upper arms
delts
dumbbell
rear delt fly
shoulders
back
delts
dumbbell
upright row
shoulders
upper arms
lower arms
back
delts
barbell
Triceps
7 exercises
overhead dumbbell extension
upper arms
shoulders
triceps
dumbbell
tricep rope pushdown
upper arms
shoulders
triceps
cable
tricep straight bar pushdown
upper arms
shoulders
triceps
cable
ez bar skull crusher
upper arms
shoulders
triceps
barbell
close-grip bench press
upper arms
shoulders
triceps
barbell
bench dips
upper arms
shoulders
chest
triceps
body weight
cable overhead tricep extension
upper arms
shoulders
triceps
cable
Biceps
9 exercises
dumbbell bicep curl
upper arms
lower arms
biceps
dumbbell
barbell curl
upper arms
lower arms
biceps
barbell
hammer curl
upper arms
lower arms
biceps
dumbbell
ez bar curl
upper arms
lower arms
biceps
ez barbell
preacher curl
upper arms
lower arms
biceps
barbell
concentration curl
upper arms
lower arms
biceps
dumbbell
cable bicep curl
upper arms
lower arms
biceps
cable
incline dumbbell curl
upper arms
lower arms
biceps
dumbbell
spider curl
upper arms
lower arms
biceps
ez barbell
Back
11 exercises
seated cable row
back
upper arms
lower arms
shoulders
upper back
cable
assisted pull-up
back
upper arms
lower arms
shoulders
lats
body weight
low row machine
back
upper arms
lower arms
shoulders
upper back
leverage machine
dumbbell shrug
back
shoulders
lower arms
traps
dumbbell
lat pulldown
back
upper arms
lower arms
shoulders
lats
cable
barbell bent-over row
back
upper arms
lower arms
shoulders
upper back
barbell
t-bar row
back
upper arms
lower arms
shoulders
upper back
leverage machine
barbell deadlift
upper legs
back
lower arms
glutes
barbell
straight-arm pulldown
back
upper arms
lower arms
shoulders
lats
cable
single-arm dumbbell row
back
upper arms
lower arms
shoulders
upper back
dumbbell
pull-up
back
upper arms
lower arms
shoulders
lats
body weight
Legs
14 exercises
seated leg raise
waist
abs
body weight
standing leg raise
waist
abs
body weight
leg press machine
upper legs
upper arms
shoulders
glutes
sled machine
hip abductor machine
upper legs
abductors
leverage machine
leg extension machine
upper legs
quads
leverage machine
lying leg curl machine
upper legs
lower legs
hamstrings
leverage machine
glute bridge
upper legs
waist
glutes
barbell
barbell squat
upper legs
lower legs
glutes
barbell
romanian deadlift
upper legs
back
lower arms
glutes
barbell
walking lunge
upper legs
lower legs
glutes
body weight
seated leg curl machine
upper legs
lower legs
hamstrings
leverage machine
hip adductor machine
upper legs
adductors
leverage machine
calf raise machine
lower legs
calves
leverage machine
smith machine squat
upper legs
lower legs
glutes
smith machine
Abs
8 exercises
abs crunch machine
waist
abs
leverage machine
russian twist
waist
abs
body weight
plank
waist
abdominals
body weight
hanging leg raise
waist
abs
body weight
cable crunch
waist
abs
cable
bicycle crunch
waist
abs
band
sit-up
waist
abdominals
body weight
ab wheel rollout
waist
abs
body weight
