Push Hypertrophy
Cable Upright Row
Set the cable low with a rope attachment. Stand tall, keep your chest up, and pull your elbows out and up until your upper arms are about parallel to the floor. Control the lowering.
Flat Dumbbell Press
Keep your shoulder blades pulled back and down on the bench, feet planted, and lower the dumbbells under control. Press back up while keeping your chest up and your elbows in a strong pressing path.
Cable Lateral Raise
Set the cable around wrist height and raise your arm out and up to shoulder height. Keep tension on the cable, stay controlled, and let your arm travel slightly across your body at the bottom for a better stretch.
Cable Fly
Stand between the cables with a slight bend in your elbows and your chest up. Bring your hands together in front of you in a hugging motion, then return slowly while keeping tension on the pecs.
Overhead Triceps Extension
Let the weight travel behind your head so the triceps get a deep stretch, then extend the elbows to lock the movement out. Keep your upper arms stable instead of letting them drift around.
Pull Hypertrophy
Lat Pulldown
Use an overhand grip around shoulder-width to slightly wider. Pull the bar down by driving your elbows toward your sides and keep the rep controlled on the way back up.
Dumbbell Row
Brace your nonworking hand and knee on a bench. Let the dumbbell stretch slightly at the bottom, then row it up and back like you are starting a lawnmower. Lower it under control.
Cable Lat Pull-In
Use a relatively light weight and focus on feeling your lat. Start in a stretched position, then drive your elbow down toward your torso and return slowly.
Reverse Pec Deck
Sit tall with your chest up and shoulders set. Sweep your arms out in a wide arc and focus on moving through the rear delts instead of shrugging the traps.
Bayesian Cable Curl
Face away from the cable so your arm starts slightly behind your torso. Curl while keeping your shoulder from rolling forward, then lower slowly into the stretch.
Legs Hypertrophy
Hack Squat
Keep your feet planted firmly on the platform and lower under control as deep as you can while staying stable. Drive back up through your feet without bouncing out of the bottom.
45-Degree Back Extension
Set the machine so it fits your body well, bend forward until your torso and legs form about a right angle, then raise up by squeezing your glutes and hamstrings. Finish with your body in a straight line.
Leg Extension
Set the machine so your knees line up with the pivot point. Extend hard at the top, control the lowering, and use the bottom position to get a good quad stretch.
Seated Leg Curl
Adjust the machine so your knees line up correctly and keep your hips locked in place. Curl with control, squeeze the hamstrings, and lower slowly into the stretch.
Standing Calf Raise
Let your heels drop fully at the bottom for a stretch, pause briefly, then press up onto the balls of your feet as high as you can. Control the whole rep.
Roman Chair Leg Raise
Brace yourself hard on the station and raise your legs using your abs instead of swinging. Lower under control and keep the movement smooth.
Upper Body Strength
Machine Chest Press
Set the seat so the handles line up well with your chest. Keep your shoulder blades back and down, press through a full range, and control the negative instead of letting the machine pull you back.
Chest-Supported T-Bar Row
Keep your chest firmly against the pad and row by driving your elbows back. Let the weight stretch at the bottom, then pull hard while squeezing your upper back.
Dumbbell Lateral Raise
Hold the dumbbells at your sides, keep your chest up, and raise them slightly out and forward until they reach shoulder height. Lower them under control to a full stop.
Pec Deck
Set the machine so the start position gives you a deep stretch in the pecs. Keep a slight bend in the elbows, bring the arms together, and return slowly.
Preacher Curl
Keep your upper arm fixed against the pad and curl without letting your shoulder take over. Lower slowly so the biceps stay loaded through the full range.
EZ-Bar Skullcrusher
Start with your arms angled slightly back, lower the bar behind your head, and keep your upper arms steady. Extend back up by squeezing the triceps.
Lower Body Strength
Romanian Deadlift (RDL)
Hold the bar close to your thighs, keep your back set, and hinge by pushing your hips back. Lower until you feel a strong hamstring stretch, then stand back up while keeping the bar close.
Leg Press
Place your feet firmly on the platform, unlock your knees, and lower the weight under control while keeping your lower back and pelvis planted against the pad. Press back up through your heels.
Glute Ham Raise
Keep your body braced and lower with control instead of dropping. Reverse the rep by driving through the hamstrings and glutes while keeping your torso tight.
Seated Calf Raise
Set the pads so they stay firm on your lower legs, drop your heels for a deep stretch, pause, then drive up as high as you can through the balls of your feet.
Cable Crunch
Kneel facing the stack with the rope near your head and crunch by pulling with your abs, not your arms. Round your upper back as you squeeze down, then return slowly.