Free Training Videos
Arms
1
Straight Barbell Curls
2
3-Way Seated Bicep & Forearm Curls
3
Side Seated One Arm Lat Pulldowns
5 4
Seated 1 Barbell Overhead Tricep Extensions
5
Standing Bent Bar Reverse Curls
6
Rope Tricep Pulldowns
7
Curl Bar Outside Grip Pulley Curls
8
Rope Hammer Curls
9
Straight Bar Reverse Tricep Pushdowns
10
Standing Straight Bar Pulley Curls
11
Single Cable Tricep Pushdowns
12
Curl Bar Reverse Tricep Pulley Pulldowns
13
Wide Cable Tricep Pulley Pushdown
15 14
Curl Bar Inside Tricep Pulley Pull Downs
15
Straight Bar Tricep Pulley Pushdowns
16
Machine Bicep Curls
17
Single Arm Preacher Curls
18
Preacher Curl Bar Biceps
Back
1
Lats Single Grip Handle Pulldowns
2
Lower Back Machine Rows
3
Lats Wide Pull Down
4
Lats One Arm Turned Machine Pulldowns
5
Wide grip Lat Pulldowns
6
Lats One Arm Machine Pulls
7
Curl Grip Lat Pulldowns
8
Rope Shoulder Pulley Pulldowns
9
Lats Rope Pulley Raises
10
Overgrip Hand Lat Pull Down Machine
11
Lower Back Presses Machine
12
Single Arm Kneeled Lat Pulley Pulls
13
Double Arms MId Back Pull Machine
14
Lats Curlbar Uprights
15
Squat Rack
16
Back Dead Lift
Shoulders
1
Rear Deltoid Machine Flies
2
Shrugs with Smith Machine
3
Standing Traps Rope Pulls
4
Multi Trap Pulley Lifts & Shoulder Pulldowns
5
Rear Deltoid Machine
6
Dumbell Side & Front Lateral Raises (2)
7
Seated Military Lifts
8
Traps - Reverse Shoulder Shrugs Smith Machine
9
Side Grip Military Press Machine
10
Straight Bar Uprights Pulley
11
Lats Wide Bar Pulley Pulldowns
12
Rhomboids Pulldown
13
Single Wire Crossovers
14
Front Deltoid Rope Pulley Raises
15
Pulley Side Lateral Raises
16
Dumbells Military Presses
17
Rear Deltoid Machine
Chest
1
Machine Flies – Upper Chest
2
Flies Pulley Machine 3 Variations
3
Upper Chest Machine Flies
4
Decline Barbell Bench Press
5
Bench Press Smith Machine
6
Pec Poppers
7
Seated One Arm Machine Press
8
Seated Bench Press Machine
9
Incline Bench Press
10
Pushups
Traps
1
Standing Traps Rope Pulls
2
Multi Trap Pulley Lifts & Shoulder Pulldowns
3
2 Handle Upright Pulley
4
Lats Combo Rope Pulley
3 5
Reverse Shoulder Shrugs Smith Machine
4 6
Shrugs with Smith Machine
Legs
1
Hack Squat Machine
2
Seated Calf Raises
3
Frontal Squat Machine
4
Standing Glutes Machine
5
Press Machine
6
Calf Presses on Leg Press Machine
7
Seated Hamstring Curls
8
Hip Adductor
9 9
Lying Bench Glutes Kickback Machine
10 10
Hip Abductor
11 11
Quads Seated Leg Extension Machine
12 12
Single Dumbell Squats
13 13
Dumbell Lunges
14 14
Back Dead Lift
15 15
Squat Rack
Abs & Core
1
Rope Pulley Side Twists
2 2
Side Plank Raises on Floor
3 3
Upright Bent Knee Leg Lifts
4
Seated Oblique Crunches
5
Standing Machine lower ab lifts
6
Roll-outs Floor
7
Front Crunches Machine
8
Pulley Crunch Tucks
9
Hip Twists Machine
10
Oblique Pulley Pulls
11
Incline Bench Sit-Ups
12
Side Pulley Crossover with Plank Extensions
13
Leg Raises Flat Bench
14
Lower Backside Bendovers
15
