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Gym exercise guides

How to do 170+ exercises properly: the set-up, the steps, the muscles each one works, the mistakes to avoid and how many sets and reps to do for your goal.

Browse by muscle

Chest Anterior Delts Lateral Delts Posterior Delts Traps Lats Rhomboids Lower Back Biceps Triceps Forearms Abs Obliques Glutes Quadriceps Hamstrings Calves Cardio

Chest exercises

Barbell Bench Press

Burpee (Bodyweight)

Burpee Over Dumbbells

Burpee Over Kettlebell

Close Grip Press-Up on Dumbbells

Decline Bench Press

Dumbbell Bench Press (Flat)

Dumbbell Floor (or Bench) Press

Hands Elevated Press-Up

Hollow Body Pullover

Incline Barbell Bench Press

Incline Dumbbell Press

Machine Chest Press

Chest Press Machine

Piston Floor (or Bench) Press

Press-Up on Dumbbells

Tempo Press-Up on Dumbbells

Anterior Delts exercises

Alternating Hang Snatch

Double Hang Snatch

Dumbbell Clean and Press

Dumbbell Z-Press

Half Kneeling Press

Kettlebell Clean and Press

Kettlebell Farmer's Walk

Kettlebell Kneeling Clean to Windmill

Kettlebell Overhead Carry

Kettlebell Snatch

Kettlebell Thrusters

Kettlebell Windmill

Plank Shoulter Taps

Single Arm Push Press

Single Arm Z Press

Lateral Delts exercises

Alternating Hang Snatch

Cable Lateral Raises

Double Hang Snatch

Dumbbell Clean and Press

Dumbbell Z-Press

Half Kneeling Press

Kettlebell Clean and Press

Kettlebell Farmer's Walk

Kettlebell Snatch

Kettlebell Thrusters

Plank Shoulter Taps

Single Arm Push Press

Single Arm Z Press

Posterior Delts exercises

Alternating Hang Snatch

Double Hang Snatch

Kettlebell Farmer's Walk

Kettlebell Snatch

Plank Shoulter Taps

Rear Delt Flyes

Traps exercises

Body Weight Shoulder Shrug

Dumbbell Shrugs

Lats exercises

Back extension Machine

Hollow Body Pullover

Kettlebell Gorilla Row

Renegade Kettlebell Row

Seated Cable Row

Seated Machine Row

Seated Row Machine

Three Point Row

Rhomboids exercises

Kettlebell Gorilla Row

Three Point Row

Lower Back exercises

Romanian Deadlift

Biceps exercises

Bayesian cable Curl (Standing Bicep behind torso)

Biceps Curl Machine

Concentration Curl

Dumbbell drag curls

Reverse Bar Curl

Seated Incline Dumbbell Curl

Single Dumbbell Bicep Curl

Single-arm Preacher Curl

Triceps exercises

Cable Kickbacks

Close Grip Press-Up on Dumbbells

Close-Grip Bench Press

Dumbbell Floor (or Bench) Press

Dumbbell Z-Press

Half Kneeling Press

Hands Elevated Press-Up

Overhead Tricep Extension

Piston Floor (or Bench) Press

Press-Up on Dumbbells

Single Arm Push Press

Single Arm Tricep Pulldown (Cross Body)

Single Arm Z Press

Tempo Press-Up on Dumbbells

Tricep Extension

Tricep Pushdown

Forearms exercises

Behind-the-Back Barbell Wrist Curl

Cable Wrist Curl

Farmer's Walk (Kettlebell)

Plate Pinch Hold

Reverse Barbell Curl

Reverse Cable Curl

Reverse EZ Bar Curl

Reverse Wrist Curl

Abs exercises

Butterfly Sit-Up

Hanging Leg Raise

Kettlebell Farmer's Walk

Kettlebell Overhead Carry

Kettlebell Plank Pass Through

Kettlebell Reverse Crunch

Laying Leg Raise

Plank Pull Through

Plank Shoulter Taps

Renegade Kettlebell Row

Obliques exercises

Kettlebell Kneeling Clean to Windmill

Kettlebell Plank Pass Through

Kettlebell Reverse Crunch

Kettlebell Windmill

Plank Pull Through

Glutes exercises

Alternating Hang Snatch

Double Hang Snatch

Dumbbell Clean and Press

Dumbbell Deadlift

Dumbbell Hang Clean

Front Rack Reverse Lunge

Kettlebell Clean and Press

Kettlebell Deadlift

Kettlebell Front Squat

Kettlebell Goblet Squat

Kettlebell Pistol Squat

Kettlebell Snatch

Kettlebell Swing

Kettlebell Swing Clean

Plank Shoulter Taps

Split Squat Jump

Split Squat Jump (Bodyweight)

Tempo Goblet Squat

Quadriceps exercises

Bulgarian Split Squat

Burpee (Bodyweight)

Burpee Over Dumbbells

Burpee Over Kettlebell

Dumbbell Hang Clean

Front Rack Reverse Lunge

Goblet Cyclist Squat

Hack Squat Machine

Kettlebell Front Squat

Kettlebell Goblet Squat

Kettlebell Pistol Squat

Kettlebell Thrusters

Leg Extension Machine

Leg Press Machine

Smith Machine Squat

Split Squat Jump

Split Squat Jump (Bodyweight)

Tempo Goblet Squat

Hamstrings exercises

Dumbbell Deadlift

Kettlebell Deadlift

Kettlebell Swing

Kettlebell Swing Clean

Leg Curl Machine

Romanian Deadlift

Calves exercises

Cardio machines

Elliptical (Cross Trainer)

Running Machine

Stationary Bike

Stationary Bike

Treadmill Incline Walk

Treadmill Running

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