Weight Training Workouts

LEG EXERCISES
Compound Movements: Squats - Deadlifts - Leg Press
​
Muscles Targeted: Quadriceps, Hamstrings, Gluteus Maximus
Leg Extensions

Muscles Targeted: Quadriceps
Leg Curls​

Muscles Targeted: Hamstrings
Calf Raises


Muscles Targeted: Gastrocnemius, Soleus
CHEST EXERCISES
Flat Bench Press

Muscles Targeted: Middle Pectoralis Major
Incline Press / 30° Incline Recommended
​
Muscles Targeted: Upper Pectoralis Major
Decline Bench Press

Muscles Targeted: Lower Pectoralis Major
Cable/Dumbell Flies - Middle

Muscles Targeted: Middle Pectoralis Major

​Cable/Dumbbell Flies - Upper

Muscles Targeted: Upper Pectoralis Major

​Cable/Dumbbell Flies - Decline

Muscles Targeted: Lower Pectoral Major
BACK EXERCISES
Shoulder Shrugs
​
Muscles Targeted: Trapezius
Lat Pull Downs

Muscles Targeted: Latissimus Dorsi
Dumbbell Rows

Muscles Targeted: Latissimus Dorsi
Lower Back Extensions

Muscles Targeted: Erector Spinae

​Advanced Back Bodyweight Exercises
Pull-Ups


Muscles Targeted: Latissimus Dorsi/core muscles (abdominals)
ARM EXERCISES
Shoulder Press

Muscles Targeted: Posterior/Middle/Anterior Deltoid
Dumbbell/Cable Flyes

Muscles Targeted: Deltoids/Middle
Dumbbell/Cable Anterior Shoulder Extensions

Muscles Targeted: Anterior Deltoid
Dumbbell/Cable Reverse Dumbbell Flyes

Muscles Targeted: Posterior Deltoids

Triceps
Tricep Cable Extensions

Muscles Targeted: Triceps
Skull Crushers​

Muscles Targeted: Triceps

​Biceps
Bicep Curls

Muscles Targeted: Biceps