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Exercises

Hint: Barbell and dumbbell exercises use the movement path of your body, while machine exercises follow the movement path of the machine. Don't use exercises, that cause pain or any discomfort, because that can be a signal that the exercise is not effective or productive.

M	Pectoralis & Coracobrachialis	O	Deltoideus & Trapezius	N	Triceps & Anconeus
01	Flat Barbell Press	01	Standing Barbell Press	01	Lying Dumbbell Extension
02	Incline Barbell Press	02	Standing Dumbbell Press	02	Lying EZ Curl Bar Extension
03	Decline Barbell Press	03	Behind The Neck Barbell Press	03	Low Machine Extension
04	Flat Dumbbell Press	04	Alternated Front Dumbbell Raise	04	High Machine Extension
05	Incline Dumbbell Press	05	Lateral Dumbbell Raise	05	Machine Dip
06	Decline Dumbbell Press	06	Bent Over Lateral Dumbbell Raise	06	Close Grip Bench Press
07	Flat Dumbbell Fly	07	Front Cable Raise	07	Cable Straight Bar Pushdown
08	Incline Dumbbell Fly	08	Lateral Cable Raise	08	Cable ^ Bar Pushdown
09	Decline Dumbbell Fly	09	Bent Over Lateral Cable Raise	09	Cable Rope Pushdown
10	Flat Cable Fly	10	Cable Face Pull	10	One Arm Cable Handle Pushdown
11	Incline Cable Fly	11	Smith Machine Press	11	Reverse Grip Cable Bar Pushdown
12	Decline Cable Fly	12	Machine Shoulder Press	12	Barbell Kickback
13	Pec Deck Squeeze	13	Machine Lateral Raise	13	EZ Curl Bar Kickback
14	Machine Fly	14	Reverse Machine Fly	14	Dumbbell Kickback
15	Standing Cable Fly	15	Barbell Shrug	15	One Arm Cable Kickback
16	Hammer Strength Seated Bench Press	16	Dumbbell Shrug	16	French Press
17	Hammer Strength Seated Incline Press	17	Machine Shrug	17	One Arm Dumbbell Extension
18	Hammer Strength Lying Bench Press	18	Barbell Upright Row	18	Seated Two Arm One Dumbbell Extension
19	Machine Seated Bench Press	19	Dumbbell Upright Row	19	Low Cable Rope Overhead Extension
20	Machine Lying Bench Press	20	Cable Upright Row	20	High Cable Rope Overhead Extension
W	Latissimus & Erectors Spine	E	Biceps & Brachialis	D	Abdominals & Obliquus
01	Wide Grip Pulldown	01	Barbell Curl	01	Machine Crunch
02	V-Bar Pulldown	02	EZ Curl Bar Curl	02	Cable Crunch
03	Underhand Close Grip Pulldown	03	Reverse EZ Curl Bar Curl	03	Lying Cable Knee In
04	Barbell Row	04	Seated Dumbbell Curl	04	Lying Cable Leg Raise
05	T-Bar Row	05	Alternated Dumbbell Curl	05	Dumbbell Side Bend
06	One Arm Dumbbell Row	06	Seated Hammer Curl	06	Cable Side Bend
07	Low Cable Row	07	Incline Dumbbell Curl	07	Barbell Bent Over Twist
08	One Arm Cable Row	08	Concentration Curl	08	Seated Barbell Twist
09	Machine Pullover	09	Zotmann Curl	09	Machine Rotation
10	Barbell Pullover	10	Spider Curl	10	Trunk Rotation
11	Dumbbell Pullover	11	Cable Bar Curl	11	Sit Up
12	Straight Arm Pullover	12	One Arm Cable Curl	12	Roman Chair Sit Up
13	Hammer Strength Wide Pulldown	13	Overhead Cable Curl	13	Hanging Sit Up
14	Hammer Strength Pulldown	14	Lying High Cable Curl	14	Crunch
15	Hammer Strength Row	15	Preacher EZ Curl Bar Curl	15	Exercise Ball Crunch
16	Hammer Strength Low Row	16	Preacher Dumbbell Curl	16	Reverse Crunch
17	Cybex Machine Row	17	Preacher Cable Curl	17	Lying Knee In
18	Technogym Upper Back Machine	18	Preacher Machine Curl	18	Hanging Knee In
19	Technogym Vertical Traction Machine	19	Low Machine Curl	19	Lying Leg Raise
20	Technogym Lower Back Machine	20	High Machine Curl	20	Hanging Leg Raise
F	Quadriceps & Glutes	R	Hamstrings & Glutes	I	Calves & Forearms
01	Leg Extension	01	Seated Leg Curl	01	Standing Calf Raise
02	Leg Press	02	Lying Leg Curl	02	Seated Calf Raise
03	Hack Squat	03	Standing Leg Curl	03	Calf Extension
04	Lunge	04	Weighted Hyperextension	04	Standing Barbell Calf Raise
05	Bulgarian Split Squat	05	Good Morning	05	Seated Barbell Calf Raise
06	Squat	06	Deadlift	06	Standing Barbell Toe Raise
07	Front Squat	07	Sumo Deadlift	07	Seated Barbell Toe Raise
08	Barbell Hack Squat	08	Romanian Deadlift	08	Barbell Wrist Curl
09	Jefferson Squat	09	Stiff Legs Deadlift	09	Barbell Wrist Curl Behind Back
10	Zercher Squat	10	Machine Glute Kickback	10	Reverse Barbell Wrist Curl

Exercises: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 100, 100, 80, 40 repetitions. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury! Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding. Heavy Squats and/or heavy Deadlifts can cause your vertebrae to break with not be able to walk as consequence. Both causes were as accidents reported! Each Row exercise with pulling your hands to the lower abdomen can make the vertebrae to shift resulting in severe lower back pain.

                                                                                                                                                                                     
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