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Every day: u bet i keep dat tool on me errywhere
Pullups/close grip cHinups
Traps (sHrugs/uprigHt rows
Brachialis
Abs
Cardio (naH not fr)
CHest:
PusH up
PusH up (across midline type beat)
BencH (naH fr)
Flies
cHest press macHine
Pec dec type beat
mid cable flies
mid cable flies (single arm)
Upper cHest:
Incline dumbbell (naH fr)
Incline bencH
Incline Flies
Cable files
Cable flies (single arm)
Cable flies (cross midline)
Lower cHest
Dips (naH fr)
Decline bencH
Low cable flies
Low cable flies (single arm)
Low cable flies (cross midline)
Dip type beat cable crossover
Triceps:
Rope pusHdown
Rope pusHdown (slow and contracted)
Rope pusHdown (single arm)
Bar pusHdown
Bar pusHdown (single arm)
Close grip bencH
OverHead extension
OverHead extension (plate)
OverHead rope pusHaway
Skull crusHer
Dumbbell skull crusHer
BencH dips
Dips (tricep version, leaned back slightly)
Close grip pusH ups
SHoulders:
Front delts:
SHoulder press
Barbell sHoulder press
macHine sHoulder press
Front raise
Cable front raise
mid delts:
Lateral raise
Power lateral raise
One arm lateral raise
One arm power lateral raise
Cable lateral raise
Rear delts:
Reverse peck deck
Face pull
Leaning forward lateral raise
Cable leaning over lateral raise
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