Library

Ab Wheel Rollout

Decline Sit-Up (Plate)

Hanging Crunch

Hanging Leg Raises

Landmine Rotation

Pallof Press

Reverse Hyper or Back Extension

Side Plank

Standing Cable Crunch Machine

Weighted Cable Crunch

Bulgarian Split Squat

Hack Squat or Pendulum Squat

Leg Press (feet low/narrow)

Standing Calf Raise

Walking Lunges

Cable Pushdown

Close-Grip Bench or Weighted Dips

Overhead Rope Extension

Overhead Triceps Extension

Rope Pushdowns

Skullcrushers

Chest Fly (DB or Cable)

Flat Barbell Bench

Incline Cable Press

Incline DB Press

Machine / HS Chest Press

Chest-Supported Row

Face Pulls

Neutral-Grip Lat Pulldown

Single-Arm Cable Row

Weighted Pull-Ups

Wide-Grip Lat Pulldown

DB Lateral Raise

Lean-Away Cable Lateral Raise

Rear-Delt Machine / Reverse Pec Deck

Seated DB or BB OHP

Shrugs (pause at top)

Wide-Grip Upright Cable Row

EZ-Bar Curl

EZ-Bar or Barbell Curl

Hammer Curl

Incline DB Curl

Farmer Carry

Seated or Lying Leg Curl