Ejercicios Quadriceps (muslos)*Deadlift con barra
*Sentadilla con barra
*Lunge
*Step up
*Sentadilla con barra al frente
*Extension de pierna
*Press de pierna
*Sentadilla con una pierna
*Sentadilla con ligas
*Abductor de muslo
*Aductor de muslo
Gemelos (chamorros)*Barbell Seated Calf Raise
*Calf Raise con ligas
*Rocking Standing Calf Raise
*Standing Barbell Calf Raise
Muslo Posterior*Flutter Kicks
*Curl de pierna acostado
*Romanian Deadlift
*Standing Leg Curl
Gluteos*Levantamiento de gluteos
*Glute Kickback
*Levantamiento de pierna
Espalda Baja*Extension de Espalda
*Buenos Días con Barra
*Deadlift con piernas fijas
*Superman
Espalda Media*Bent Over Barbell Row
*Bent Over One-Arm Long Bar Row
*Bent Over Two-Dumbbell Row con palmas hacia adentro
*Jalon de banca inclinada
*Lying T-Bar Row
*Row de un brazo con mancuerna
*Reverse Grip Bent-Over Rows
*Row con cable
Lats*Close-Grip Front Lat Pulldown
*Lat pulldown con cables
*Gironda Sternum Chins
*Pullup
*Pulldown con brasos extendidos
*Underhand Cable Pulldowns
*Up Right Row con Ligas
*Wide Grip Lat Pulldown
*Wide-Grip Rear Pull-Up
Trapecio*Shrug con barra
*Shrug con cable
*Dumbbell Incline Shoulder Raise
*Shrug con mancuerna
*Smith Machine Upright Row
Abdomen*Maquina de abdominales
*Ab Roller
*Air Bike
*Alternate Heel Touchers
*Barbell Side Bend
*Bent-Knee Hip Raise
*Butt-ups
*Crunch con cable
*Cross-Body Crunch
*Crunch con manos arriba
*Crunch declinado
*Reverse Crunch Declinado
*Side Bend
*Levantamiento de piernas
*Hanging Leg Raise
*Jackknife Sit-Up
*Janda Sit-Up
*Captain’s Chair Hip Raise
*Oblique Crunches
*Reverse Crunch
*Scissor Kick
*Seated Flat Bench Leg Pull-In
*Sit-Up
*Toe Touchers
*Tuck Crunch
Pecho*Barbell Bench Press
*Incline Barbell Bench Press
*Bench Press con bandas
*Bent-Arm Barbell Pullover
*Butterfly
*Cable Crossover
*Decline Barbell Bench Press
*Decline Dumbell Bench Press
*Decline Dumbbell Flyes
*Front Raise And Pullover
*Machine Bench Press
*Push-Ups (Close and Wide Hand Positions)
*Straight-Arm Dumbbell Pullover
Biceps*Alternate Hammer Curl
*Alternate Incline Dumbbell Curl
*Barbell Curl
*Chin-Up
*Concentration Curls
*Cross Body Hammer Curl
*Dumbbell Alternate Bicep Curl
*Dumbbell Prone Incline Curl
*Flexor Incline Dumbbell Curls
*Hammer Curls
*Machine Preacher Curls
*One Arm Dumbbell Preacher Curl
*Seated Close-Grip Concentration Barbell Curl
*Spider Curl
*Standing Bicep Cable Curl
*Zottman Curl
Triceps*Bench Dips
*Close-Grip Bench Press
*Decline Close Grip Bench To Skull Crusher
*Decline Dumbbell Tricep Extension
*Dip Machine
*Dips – Triceps Version
*Dumbbell One Arm Triceps Extension
*JM Press
*Kneeling Cable Triceps Extension
*Lying Close-Grip Barbell Triceps Extension Behind Head
*Lying Dumbbell Tricep Extension
*Lying Triceps Press
*Lying-Supine Two-Arm Dumbbell Triceps Extension
*One Arm Pronated Dumbbell Triceps Extension
*Pushups – Close Tricep Position
*Reverse Grip Tricep Pushdown
*Reverse Triceps Bench Press
*Seated Bent-Over Two-Arm Dumbbell Triceps Extension
*Seated Triceps Press
*Standing Bent-Over One-Arm Dumbbell Triceps Extension
*Tricep Dumbbell Kickback
*Triceps Pushdown
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