Exercises

Exercise

Workout

Leg press

45° (focus on buttocks)

Leg press

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Exercise

Workout

Leg press

One-legged (focus on thigh)

Leg press

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Exercise

Workout

Leg press

(focus on bottom)

Leg press

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Exercise

Workout

Side lift

Sitting

Dumbbell Flat bench

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Exercise

Workout

Front lift

One-armed, seated

Dumbbell Flat bench

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Exercise

Workout

Arnold Press

Sitting

Dumbbell Flat bench

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Exercise

Workout

Shoulder press

Sitting

Dumbbell Flat bench

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Exercise

Workout

Push Press

Dumbbell

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Exercise

Workout

Reverse Fly's

Prone

Dumbbell Flat bench

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Exercise

Workout

Front lift

Standing

Dumbbell

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Exercise

Workout

Y-lifting

Stehend, (Cable Cross)

Cable pull on both sides

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Exercise

Workout

Reverse Fly's

Leaning forward, seated (Cable Cross)

Bench Cable pull on both sides

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Exercise

Workout

Reverse Fly's

Standing, bent forward (Cable Cross)

Cable pull on both sides

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Exercise

Workout

Face Pulls

With rope, seated

Cable pull

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Exercise

Workout

Front lift

With rope

Cable pull

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Exercise

Workout

Lying Around the World

On the ground

Body weight

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Exercise

Workout

Shoulder external rotation

With body weight

Body weight

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Exercise

Workout

Y-lifting

With bottle, standing

Body weight

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Exercise

Workout

Arm circles

With bottle

Body weight

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Exercise

Workout

Side lift

At the door

Body weight

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Exercise

Workout

Reverse Fly's

One-armed, from above

Cable pull

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Exercise

Workout

Reverse Fly's

One-armed, bent forward

Cable pull

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Exercise

Workout

Wall handstand

Static

Body weight

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Exercise

Workout

Front lift

One-armed, seated

Dumbbell Inclined bench

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