Bent Over Two Arm Long Bar Row

Difficulty: 4/10
Intensity: 7/10
Reps: 4 sets * 12 reps
Muscles: Back

Start off by taking a barbell and placing in a corner or in a place where it can be stabilized, then place a weight at the once end that you will be grabbing.
Slowly ben forward so that you are as close to parallel to the ground as possible, keeping your knees bent and feet planted firmly on the floor,
Grab the bar with one hand on top of the other, just underneath the plates then pull the bar straight up towards your chest, keeping your elbows in, until the weight touches your lower chest and squeeze your back.
Hold for a count the return back to the starting position making sure that the weights do not touch the floor. Repeat for as many reps and sets as desired.

Push Up

Difficulty: 1/10
Intensity: 4/10
Reps: N reps
Muscles: Chest

Start off by luing face down on the floor or on a mat with your feet together and arms shoulder width apart.
Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position.
As you lower your self down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles.
Hold for a count at the bottom position and then return back up to the starting position.

Smith Machine Wide Grip Bench Press

Difficulty: 5/10
Intensity: 8/10
Reps: 12 - 10 - 8 - 8 - 8
Muscles: Chest

Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. Place a flat bench unerneath the bar and lay down with your back flat on the bench and feet out in front of you.
Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack.
Slowly lower the bar towards your chest, feeling a stretch, and hold for a count.
Return back to the starting position and repeat for as many reps and sets as desired.

1/2 Squat

Difficulty: 4/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Upper Legs

Start off setting up a weighted barbell with the amount of weight that you would like perform. Position the barbell on your shoulders with an overhead wide shoulder width grip just as in a regular squat position.
Slowly squat down towards the floor about 12 inches, not as much as a regular squat, and hold for a count. Return back to the starting position.
Repeat for as many reps and sets as desired.

Alternate Seated Arnold Press

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Shoulders

Start off seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand. Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing towards your body.
From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count.
Return back to the starting position and repeat with the opposite hand.
Repeat for as many reps and sets as desired.

Alternate Dumbbell Hammer Preacher Curl

Difficulty: 4/10
Intensity: 5/10
Reps: 4 sets * 10 reps
Muscles: Biceps

Start off sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you.
Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count.
Return back to the starting position and repear with the opposite arm.
Repeat for as many reps and sets as desired.

Cable Lower Chest Raise

Difficulty: 7/10
Intensity: 7/10
Reps: 4 sets * 10 reps
Muscles: Lower Chest

Start off setting up handles on a low pulley cable machine, standing in between the machines, grabbing the handles with both hands and keeping your arms at your sides.
Slowly bring the handles together in front of your body at about waist level and squeeze your lower chest.
HOold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Back Flyes with Bands

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * N reps
Muscles: Shoulders

To begin this exercise, start off by taking a band with cable grips and wrapping it around a post on a workout machine.
Holding onto the handles, stand back a few feet from post so that the bands are tightened, extends your arms in front of you then move your arms to the sides and backward.
Keep your arms extended the entire time and parallel with the floor and at shoulder level.
Hold onto this position for a few seconds, return back to the starting position and repeat for as many repetitions as needed.

Barbell Standing Overhead Triceps Extension

Difficulty: 4/10
Intensity: 7/10
Reps: 4 sets * 12 reps
Muscles: Triceps

Start off standing with your feet shoulder-width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the bar in an arc behind your head, towards your back and hold for a count.
Slowly bring the bar back up to the starting position. Repeat for as many reps and sets as desired.

Cable Seated Row

Difficulty: 4/10
Intensity: 7/10
Reps: 12 -10 - 8 - 6 reps
Muscles: Back

Start off sitting at a low pulley machine with your feet rested against the footrest or floor in front of you and keeping your feet slightly bent. Keeping your abs tight and your back straight, sit in an upright position.
Slightly lean forward and grab onto the pulleys.
Once you have a grip on the pulleys, keep your elbows at your chest and slowly bring them back.
Pause at the top of the exercise and squeeze your back muscles.
Hold for a count then return back to the starting position.

Cable Crunch

Difficulty: 3/10
Intensity: 6/10
Reps: 4 sets * 20 reps
Muscles: Abs

Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are near your cheeks.
Crunch down with your abs so tht your face gets very close to the ground. Kneel back up slowly and inhale.
Repeat for the desired amount of reps.

Smih Machine Lunge

Difficulty: 4/10
Intensity: 5/10
Reps: 4 sets * 12 reps
Muscles: Glutes

Start off by assuming a lunge position underneath a smith machine bar with one foot in front and one foot in the back. Release the bar off the guides and slowly lower it until your hips are parallel to the floor.
Hold this position for a count and then return back up to the starting position.
Repeat for as many reps and sets as desired.

Dumbbell Pullover

Difficulty: 3/10
Intensity: 6/10
Reps: 4 sets * 12 reps
Muscles: Upper Chest

To begin this exercise start off by placing a dumbbell standing up on a flat bench. With the dumbbell standing up, lye your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor.
Take the dumbbell with both hands and lift it straight up over your chest as the palms reston the underside of one of the sides of the dumbbell. Lower the weight down in an arc behind your head, stretching out your chest and hold for a few seconds.
Return the dumbbell back to the starting position. Repeat this exercise for as many repetitions as needed.

Barbell Curls Lying Against an Incline

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Biceps

Start off by taking an incline bench and setting it to a 45 degree angle, tenh grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support.
Hang your amrs down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps.
Hold onto this position for a count then return back to the starting position.

44 Bodyweight Exercises

- Mountain Climbers
- Dragon Walks
- Jumping Lunges
- Pike Roll Out
- Burpees
- Hanging Knee to Elbow
- Frozen V-Sit
- Spiderman Pushup
- Single Leg Burpee
- Hindu Pushup
- Diamond Pushup
- Lawnmower Extension
- Archer Pushup
- Fingertip Pushup
- Hanging Leg Raise
- Clapping Pushup
- Single Leg Box Jump
- Chest Tap Pushup
- Archer Pull Up
- Clapping Pull-Ups
- Crucifix Pushup
- Hanging Wipers
- Hanging Leg Raise to Lever
- One Arm Hanging Leg Lifts
- Pistol Squat
- L Seat
- Muay Thai Pushup
- Dragon Flags
- Ab Crunch Shredder Dips
- Triple Clap Pushup
- Lalanne Pushup
- Muscle Up
- Standing Ab Wheel Roll Out
- Bodyweight Tricep Extension
- One Arm Pushup
- One Arm, One leg Pushup
- Thigh Slap Pushup
- Aztec Pushup
- Superman Pushup
- Hannibal For King Leg Flutters for Men
- One Handed Clap Pushup
- Back Flip Burpees
- 360 Pushup