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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 Chest O Deltoideus & Trapezius N Triceps & Anconeus
01 Bench Press 01 Standing Barbell Press 01 Barbell Kickback
02 Incline Barbell Press 02 Standing Dumbbell Press 02 EZ Curl Bar Kickback
03 Decline Barbell Press 03 Behind The Neck Barbell Press
03 Dumbbell Kickback
04 Flat Dumbbell Press 04 Alternated Front Dumbbell Raise 04 One Arm Cable Kickback
05 Incline Dumbbell Press 05 Lateral Dumbbell Raise 05 Triceps Dip
06 Decline Dumbbell Press 06 Bent Over Lateral Dumbbell Raise 06 Bench Dip
07 Dumbbell Fly 07 Front Cable Raise 07 Machine Dip
08 Incline Dumbbell Fly 08 Lateral Cable Raise 08 Close Grip Bench Press
09 Decline Dumbbell Fly 09 Bent Over Lateral Cable Raise
09 Cable Bar Pushdown
10 Flat Cable Fly 10 Cable Face Pull 10 Cable Rope Pushdown
11 Incline Cable Fly 11 Smith Machine Press 11 One Arm Cable Handle Pushdown
12 Decline Cable Fly 12 Machine Shoulder Press 12 Reverse Grip Cable Bar Pushdown
13 Pec Deck Squeeze 13 Machine Lateral Raise 13 Lying EZ Curl Bar Extension
14 Machine Fly 14 Reverse Machine Fly
14 Lying Dumbbell Extension
15 Standing Cable Fly 15 Barbell Shrug 15 Low Machine Extension
16
Hammer Strength Seated Bench Press 16  Dumbbell Shrug 16  High Machine Extension
17
Hammer Strength Seated Incline Press 17 Machine Shrug 17  Standing Barbell Extension
18 Machine Seated Bench Press 18
Barbell Upright Row 18  One Arm Dumbbell Extension
19
Hammer Strength Lying 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 Sit Up
02 V-Bar Pulldown 02 EZ Curl Bar Curl 02 Roman Chair Sit Up
03 Underhand Close Grip Pulldown 03 Reverse EZ Curl Bar Curl 03 Hanging Sit Up
04 Wide Grip Chin Up 04 Seated Dumbbell Curl 04 Crunch
05 V-Bar Chin Up 05 Alternated Dumbbell Curl
05 Cable Crunch
06 Underhand Close Grip Chin Up 06 Seated Hammer Curl 06 Machine Crunch
07 Barbell Row
07 Incline Dumbbell Curl 07 Exercise Ball Crunch
08 T-Bar Row 08 Concentration Curl 08 Reverse Crunch
09 One Arm Dumbbell Row  09 Zotmann Curl 09 Lying Knee In
10 Low Cable Row 10 Spider Curl 10 Lying Cable Knee In
11 One Arm Cable Row 11 Cable Bar Curl 11 Hanging Knee In
12 Deadlift 12 One Arm Cable Curl 12 Lying Leg Raise
13 Elevated Deadlift 13 Overhead Cable Curl 13 Hanging Leg Raise
14 Deficit Deadlift 14 Lying High Cable Curl 14 Jack Knive
15 Sumo Deadlift 15 Preacher EZ Curl Bar Curl 15 Dumbbell Side Bend
16 Hammer Strength Wide Pulldown 16 Preacher Dumbbell Curl 16 Cable Side Bend
17
Hammer Strength Pulldown 17
Preacher Cable Curl 17
Bent Over Twist
18
Hammer Strength Row 18
Preacher Machine Curl 18
Seated Twist
19
Hammer Strength Low Row 19 Low Machine Curl 19 Trunk Rotation
20
Cybex Machine Row 20
High Machine Curl 20
Machine Rotation
F
Quadriceps & Glutes R Hamstrings & Rib Cage I Calves & Forearms
01 Squat 01 Seated Leg Curl 01 Standing Calf Raise
02 Front Squat 02 Lying Leg Curl 02 Seated Calf Raise
03 Hack Squat 03 Standing Leg Curl 03 Calf Extension
04 Leg Press 04 Stiff Legs Deadlift 04 Standing Barbell Calf Raise
05 Leg Extension 05 Hyperextension 05 Seated Barbell Calf Raise
06 Lunge 06 Good Morning 06 Standing Barbell Toe Raise
07 Jefferson Squat 07 Romanian Deadlift
07 Seated Barbell Toe Raise
08 Pistol Squat 08
Barbell Pullover 08 Barbell Wrist Curl
09
Zercher Squat 09
Dumbbell Pullover
09
Reverse Barbell Wrist Curl
10
Back Squat
10
Machine Pullover 10
Barbell Wrist Curl Behind Back

Exercises: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 100, 40, 30, 20, 15, 12 reps. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury!
Magic Schedule: 2-3 times per week train the same muscle group, 2-3 exercises for the same muscle group and 2-3 sets per exercise for the same muscle group. Except the number of repetitions (=reps) should be 10 per set (=a number of repetitions) for maximum muscle grow, not strength.
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!
                                                                                                                                                                                        
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