Part I. Total Body
Power and Explosive Exercises
1.1 Power Snatch
1.2 Hang Power Snatch
1.3 One-Arm Dumbbell Snatch
1.4 Muscle Snatch
1.5 Power Clean
1.6 Hang Power Clean
1.7 Dumbbell Hang Power Clean
1.8 Push Press
1.9 Push Jerk
1.10 Split Jerk
Part II. Lower Body
Hip and Thigh (Multijoint) Exercises
2.1 Front Squat
2.2 Back Squat
2.3 Romanian Deadlift
2.4 Deadlift
2.5 Hip Sled (Machine)
2.6 Seated Leg Press (Machine)
2.7 Step-Up
2.8 Forward Step Lunge
2.9 Glute Ham Raise
Hip and Thigh (Single-Joint) Exercises
2.10 Stiff-Leg Deadlift
2.11 Good Morning
2.12 Leg (Knee) Extension (Machine)
2.13 Seated Leg (Knee) Curl (Machine)
Calf (Single-Joint) Exercises
2.14 Seated Calf (Heel) Raise (Machine)
2.15 Standing Calf (Heel) Raise (Machine)
Part III. Upper Body
Chest (Multijoint) Exercises
3.1 Flat Barbell Bench Press
3.2 Incline Barbell Bench Press
3.3 Flat Dumbbell Bench Press
3.4 Incline Dumbbell Bench Press
3.5 Vertical Chest Press (Machine)
Chest (Single-Joint) Exercises
3.6 Pec Deck (Machine)
3.7 Flat Dumbbell Fly
3.8 Cable Crossover (Machine)
Back (Multijoint) Exercises
3.9 Lat Pulldown (Machine)
3.10 Bent-Over Row
3.11 One-Arm Dumbbell Row
3.12 Low-Pulley Seated Row (Machine)
3.13 Seated Row (Machine)
3.14 Face Pull (Machine)
Shoulder (Multijoint) Exercises
3.15 Shoulder Press (Machine)
3.16 Seated Barbell Shoulder Press
3.17 Seated Dumbbell Shoulder Press
3.18 Upright Row
Shoulder (Single-Joint) Exercises
3.19 Lateral Shoulder Raise
3.20 Bent-Over Lateral Raise
Biceps (Single-Joint) Exercises
3.21 Barbell Biceps Curl
3.22 Hammer Curl
Triceps (Single-Joint) Exercises
3.23 Lying Barbell Triceps Extension
3.24 Triceps Pushdown (Machine)
Forearm (Single-Joint) Exercises
3.25 Wrist Curl
3.26 Wrist Extension
Part IV. Core
Core Exercises
4.1 Bent-Knee Sit-Up
4.2 Abdominal Crunch
4.3 Front Plank
4.4 Side Plank
4.5 Stability Ball Rollout
4.6 Stability Ball Pike
4.7 Stability Ball Jackknife
4.8 Abdominal Crunch (Machine)
4.9 Stability Ball Abdominal Crunch
4.10 Stability Ball Reverse Back Extension
Part V. Alternative Modes and Nontraditional Implements
Exercises Using Alternative Modes and Nontraditional Implements
5.1 Two-Arm Kettlebell Swing
5.2 Single-Leg Squat
5.3 Single-Leg Kettlebell Romanian Deadlift
5.4 Turkish Get-Up
5.5 One-Arm Kettlebell Clean
5.6 One-Arm Kettlebell Press
5.7 Kettlebell Front Squat
5.8 Stability Ball Bridge to Curl
5.9 Dumbbell Renegade Row
