Listed in this PDF are ALL of the exercises I
use with my 1-on-1 coaching clients, in my
ready-made workout plans, and with my
monthly group programming members.
There are 13 muscle groups that will be
covered in this PDF…they are:
1) The Upper Chest
2) The Mid-Lower Chest
3) The Lats
4) The Mid-Upper Back
5) The Delts
6) The Biceps
7) The Triceps
8) The Traps
9) The Quads
10) The Hamstrings
11) The Glutes
12) The Calves
13) The Abs
Without further ado, let’s get started!
THE BEST
UPPER CHEST
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Clavicular Pecs Machine Press
Exercise 2: Seated Clavicular Pecs Cable Press
Exercise 3: Incline Smith Machine Press
Exercise 4: Incline Barbell Bench Press
Exercise 5: Incline Dumbbell Bench Press
Exercise 6: Seated Low to High Cable Flys
THE BEST
MID-LOWER CHEST
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Sternal Pecs Machine Press
Exercise 2: Seated Sternal Pecs Cable Press
Exercise 3: Flat Smith Machine Press
Exercise 4: Flat Barbell Bench Press
Exercise 5: Flat Dumbbell Bench Press
Exercise 6: Pec Fly Machine
Exercise 7: Seated Cable Flys
THE BEST
LAT
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Wide Grip Cable Lat Pull-Down*
*You may use the machine variation as well
Exercise 2: Single Arm Cable Lat Pull-Down*
*You may use the machine variation as well
Exercise 3: Single Arm Cable Lat Row*
*You may use the machine variation as well
Exercise 4: Wide Grip Pull-Ups*
*You may do these weighted, bodyweight, or assisted
Exercise 5: Lat Pullover Machine
THE BEST
MID-UPPER BACK
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Chest Supported Machine Row - Neutral Grip
Exercise 2: Chest Supported T Bar Row - Pronated Grip
Exercise 3: Chest Supported Machine Row - Pronated Grip
Exercise 4: Chest Supported Cable Row - Neutral Grip
Exercise 5: Chest Supported DB Row - Neutral Grip
Exercise 6: Chest Supported DB Row - Pronated Grip
Exercise 7: Single Arm Dumbbell Rows - Neutral Grip
Exercise 8: Seated Cable Rows - Neutral Grip
Exercise 9: Seated Cable Rows Pronated Grip
THE BEST
DELT (SHOULDER)
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Seated Machine OHP
Exercise 2: Seated Smith Machine OHP
Exercise 3: Seated Dumbbell OHP
Exercise 4: Seated Barbell OHP
Exercise 5: Cable Lateral Raises - Wrist Height
Exercise 6: Cable Lateral Raises - Lowest Height
Exercise 7: Machine Lateral Raises
Exercise 8: Rear Delt Cable Crossover
THE BEST
BICEP
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Seated Dumbbell Curls*
*Fully upright bench preferred
Exercise 2: Single Arm Preacher Cable Curls
Exercise 3: Behind The Back Cable Curls*
*Seated preferred
Exercise 4: Machine Curls
THE BEST
TRICEP
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Dip Machine
Exercise 2: Single Arm Tricep Push-Downs*
*Cu attachment preferred
Exercise 3: Banded Smith JM Press
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THE BEST
TRAP
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Smith Machine Kelso Shrugs
Exercise 2: Dumbbell Kelso Shrugs
THE BEST
QUAD
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Pendulum Squat
Exercise 2: Hack Squat
Exercise 3: Heel Elevated Feet Forward Smith Squat
Exercise 4: Leg Extensions
Exercise 5: Leg Press (Quad Biased)
Exercise 6: Heel Elevated Belt Squat
Exercise 7: Heel Elevated SSB Squat
Exercise 8: Heel Elevated High Bar Back Squat
THE BEST
HAMSTRING
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Seated Leg Curls
Exercise 2: SLDLs*
*Preference: (1) GBSL Machine, (2) Pit Shark, (3) Trap
Bar, (4) Barbell, (5) Dumbbell
Exercise 3: 45 Degree Extensions*
*Machine is preferred for loading reasons
***BONUS EXERCISE***
ADduction Machine
These are NOT a Hamstrings exercise but they’re not
going to land anywhere else on this PDF so I gured I’d
drop them here! Do these if you’re Male or Female!
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THE BEST
GLUTE
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Glute Bridges
Preference: (1) Machine, (2) Smith Machine, (3) Barbell
Exercise 2: 45 Degree Extensions*
*Machine is preferred for loading reasons
Exercise 3: Leg Press (Glute Biased)
Exercise 4: RDLs*
*Preference: (1) GBSL Machine, (2) Pit Shark, (3) Trap
Bar, (4) Barbell, (5) Dumbbell
Exercise 5: ABduction Machine
THE BEST
CALF
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Calf Press
Exercise 2: Donkey Calf Raises
Exercise 3: Standing Calf Raises
Exercise 4: Seated Calf Raises
THE BEST
ABDOMINAL
EXERCISES
Each exercise is hyperlinked
Click the underlined words to be taken to the
demonstration video
Exercise 1: Ab Crunch Machine
Exercise 2: Weighted Decline Sit Ups*
*Hold weight BEHIND head if loading
Exercise 3: Cable Crunches
Exercise 4: Machine Oblique Crunches*
*You may use the cable variation as well
Exercise 5: Machine Torso Twists*
*You may use the cable variation as well
I hope this list helps you on
your journey to achieving
your best body ever!
Best,
Dean
