æfingar
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Flat barbell bench press
Incline barbell bench press
Flat dumbbell bench press
Incline dumbbell bench press
Cable crossovers (high to low, low to high, horizontal
Pec deck
Incline dumbbell around the world
Dips (chest variation)
Push ups
bak
Lat pulldowns (wide grip, conventional, under grip)
Deadlift
Rackpull
Bent over barbell row
Single arm dumbbell row
double arm dumbbell row
Face pulls
T-bar row
Pull ups (wide grip, conventional, undergrip)
Straight arm lat push down
Hyperextensions
Superman
Seated back extensions
Trap shrugs
bicep
Barbell bicep curls
Dumbbell bicep curls
Incline bicep curls
Spider dumbbell curls
Spider barbell curls
Preacher dumbbell curls
Preacher barbell curls
Preacher machine curls
Cable bar curls
Cable rope curls
Dumbbell hammer curls
Dumbbell cross body hammer curls
tricep
Rope tricep pushdowns
Bar tricep pushdowns
Barbell skullcrusher
Dumbbell skullcrusher
close grip bench press
Cross body cable single arm tricep pushdown
Dips (tricep variation)
Close grip pushups
shoulders
Seated barbell shoulder press
Seated dumbbell shoulder press
Military press (dumbbell/ barbell)
Front delt raises (dumbbell/ barbell)
Bus driver
Arnold press
Lateral delt raises (dumbbell/ cable)
Machine lateral delt raises
Face pulls (lateral deltoid variation)
Bent over posterior delt raises (dumbbell/ cable)
Reverse pec deck
Face pulls (posterior deltoid variation)
legs
Leg extensions
Barbell back squats
Barbell front squats
Goblet squats
Dumbbell squats
Leg press (low/ neutral stance)
Hack squats
Barbell lunges
Dumbbell lunges
Split squats
Walking lunges
Seated leg curls
Standing leg curls
Laying leg curls
Good mornings
Stiff legged/ romanian deadlift
Hs hyper extensions
Dumbbell single leg stiff legged deadlift
Glute ham raise
Bulgarian split squat
Hip thrusts
Glute hyper extensions
Leg press (high stance)
Clamshells
Lateral stepping
Kickbacks
Kettlebell swings
Single leg hip thrusts
Frog pumps
calves
Standing calf raises
Seated calf raises
Donkey calf reises