Table of Contents

Introduction

Chapter 1:  Chest Exercises

• Push-Ups - 12 exercises

• Presses - 11 exercises

• Presses (Machines) - 5 exerciess

• Isolations (Flies, Raises, Diagonals) - 11 exercises

• Tubing - 11 exercises

• Stability Ball - 6 exercises

• Medicine Ball - 8 exercises

• Aquatic - 6 exercises

Chapter 2:  Shoulder Exercises

• Presses - 11 exercises

• Anterior Deltoid - 9 exercises

• Middle Deltoid - 8 exercises

• Posterior Deltoid - 11 exercises

Chapter 3:  Upper / Middles Back Exercises

• Tubing - 14 exercises

• Dumbbells - 15 exercises

• Barbells - 3 exercises

• Machines - 7 exercises

• Cables - 9 exercises

Chapter 4:  Latisimus Dorsi Exercises

• Pulls - 15 exercises

• Dips - 7 exercises

• Sweeps - 8 exercises

• Aquatic - 6 exercises

Chapter 5:  Biceps Exercises

• Pulls - 4 exercises

• Dumbbells - 13 exercises

• Barbells - 7 exercises

• Machines / Cables - 8 exercises

• Tubing - 3 exercises

Chapter 6:  Triceps Exercises

• Push-Ups / Presses - 4 exercises

• Dips - 6 exercises

• Dumbbells - 9 exercises

• Barbells - 9 exercises

• Tubing - 8 exercises

• Machines / Cables - 12 exercises

Chapter 7:  Abdominal Exercises

• Calisthenics - 22 exercises

• Machine / Weights - 10 exercises

• Stability Ball - 11 exercises

• Tubing - 4 exercises

• Medicine Ball - 10 exercises

Chapter 8:  Low Back Exercises

• Calisthenics - 12 exercises

• Stability Ball - 12 exercises

• Tubing - 7 exercises

• Weights - 7 exercises

• Machines - 7 exercises

• Medicine Ball - 15 exercises

Chapter 9:  Forearm Exercises

• Flexion - 12 exercises

• Extension - 6 exercises

• Rotation - 4 exercises

• Lateral / Medial Deviation - 4 exercises

Chapter 10:  Rotator Cuff Exercises

• Internal Rotation - 16 exercises

• External Rotation - 18 exercises

• Diagonals - 5 exercises

• Scaption - 3 exercises

• Periscapulars - 6 exercises

• Stabilization / Proprioception - 10 exercises

Chapter 11:  Neck Exercises

• Extension - 9 exercises

• Flexion - 9 exercises

• Rotation - 3 exercises

• Lateral Flexion - 9 exercises

Chapter 12:  Finger / Hand Exercises

• Finger / Hand - 12 exercises