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CHEST   CHEST ROUTINES         Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP.   Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP.       Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE.   Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE.       Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER.   Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS.       Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST.         DELTS   DELTS ROUTINES         Delts : Beginner Programme SMITHMACHINE SHOULDER PRESS, WIDE-GRIP UPRIGHT ROW, ONE-ARM DUMBBELL LATERAL RAISE, ONE-ARM DUMBBELL FRONT RAISE, ONE-ARM BENTOVER LATERAL RAISE.   Delts : 15-Minute Routine STANDING CABLE REVERSE FLYE, STANDING BEHIND-THEBACK CABLE RAISE, STANDING ROPE CABLE RAISE, STANDING ONEARM CABLE RAISE (D-HANDLE).       Delts : At-Home Training PALMS-FACING OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE HORIZONTAL SHOULDER ADDUCTION, INCLINE CROSS-BODY REAR DELT RAISE.   Delts : Advanced Routine Gunter Schlierkamp SEATED ONE-ARM DUMBBELL LATERAL RAISE, SEATED DUMBBELL PRESS, DUMBBELL UPRIGHT ROW, INCLINE-BENCH BENT-OVER LATERAL RAISE.       Delts : Advanced Routine Bob Cicherillo SEATED MACHINE PRESS, BENT-ARM DUMBBELL LATERAL RAISE, EZ-BAR UPRIGHT ROW.   Delts : Advanced Routine Craig Titus SEATED DUMBBELL PRESS, ONE-ARM LATERAL RAISE, BENT-OVER LATERAL RAISE, ONE-ARM FRONT RAISE.       Delts : 7-Specialised Routines REAR DELT EMPHASIS, MIDDLE DELT EMPHASIS, FRONT DELT EMPHASIS, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, ADVANCED.         BACK   BACK ROUTINES         Back : Beginner Programme BENT-OVER BARBELL ROW, WIDE-GRIP SEATED CABLE ROW, WIDE-GRIP PULLDOWN TO FRONT, ONE-ARM DUMBBELL ROW.   Back : 15-Minute Routine INCLINE CABLE ROW, STANDING PULLDOWN, ONE-ARM CABLE ROW.       Back : At-Home Training ONE-ARM DUMBBELL ROW (KNEE ON BENCH), PALMROTATION ROW, BENT-OVER REVERSE-GRIP ROW.   Back : Advanced Routine Mike Dragna REVERSE-GRIP PULLDOWN, T-BAR ROW, SEATED CABLE ROW, HAMMER-STRENGTH ROW.       Back : Advanced Routine Garrett Downing PULL-UP, CLOSE-GRIP PULLDOWN, DUMBBELL SHRUG.   Back : Advanced Routine Dorian Yates REVERSE-GRIP MACHINE PULLDOWN, WIDE-GRIP SEATED CABLE ROW, BENT-OVER BARBELL ROW, ONE-ARM MACHINE ROW.       Back : 7-Specialised Routines MAXIMUM WIDTH, MAXIMUM THICKNESS, FOUR-MOVE CIRCUIT, HIGH DEFINITION, POWER & STRENGTH, SHOCK ROUTINE, PURE MASS.         LEGS   LEGS ROUTINES         Legs : Beginner Programme SMITH-MACHINE SQUAT, LEG EXTENSION, LYING LEG CURL, STANDING CALF RAISE.   Legs : 15-Minute Routine DUMBBELL STEP-UP, BARBELL SQUAT, TRADITIONAL DEADLIFT, MOUNTAIN CLIMBER.       Legs : At-Home Training FRONT BARBELL SQUAT, DUMBBELL SPLIT JUMP, ONE-LEG DUMBBELL SQUAT, SISSY SQUAT.   Legs : Advanced Routine Shawn Ray BARBELL LUNGE, LEG PRESS, HACK SQUAT, LEG EXTENSION.       Legs : Advanced Routine Milos Sarcev UNILATERAL LEG EXTENSION, BARBELL SQUAT, UNILATERAL LEG PRESS.   Legs : Advanced Routine Jay Cutler LYING DUMBBELL LEG CURL, ROMANIAN DUMBBELL DEADLIFT, ONE-LEGGED MACHINE CURL.       Legs : 7-Specialised Routines QUADS EMPHASIS, HAMSTRINGS EMPHASIS, WIDTH EMPHASIS, POWER UP YOUR SQUAT, HIGH DEFINITION, PRE-EXHAUST, CALF ROUTINE.         BICEPS   BICEPS ROUTINES         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL.   Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL.       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL.   Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL.       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL.   Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL.       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE.         TRICEPS   TRICEPS ROUTINES         Triceps : Beginner Programme CLOSE-GRIP BENCH PRESS, MACHINE DIP, STRAIGHT-BAR CABLE PRESSDOWN, CLOSE-GRIP PUSH-UP.   Triceps : 15-Minute Routine OVERHEAD ROPE EXTENSION, CABLE CONCENTRATION EXTENSION, CABLE KICKBACK.       Triceps : At-Home Training CLOSE-GRIP DUMBBELL PRESS, ONE-ARM DUMBBELL EXTENSION, BENCH DIP.   Triceps : Advanced Routine Lee Priest SEATED OVERHEAD DUMBBELL EXTENSION, EZ-BAR CLOSE-GRIP BENCH PRESS (FEET UP), LYING FRENCH PRESS (FEET UP), V-BAR PRESSDOWN.       Triceps : Advanced Routine Victor Konovalov ONE-ARM PRESSDOWN, INCLINE OVERHEAD DUAL DUMBBELL EXTENSION, INCLINE OVERHEAD EZ-BAR EXTENSION.   Triceps : Advanced Routine Darrem Charles ROPE PRESSDOWN, LYING EZ-BAR FRENCH PRESS (FEET ON FLOOR), DUMBBELL KICKBACK.       Triceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE.         ABDOMINALS    ABDOMINALS ROUTINES         Abdominals : Beginner Programme SCISSOR KICK, CURL-UP, SIDE JACKKNIFE.   Abdominals : 15-Minute Routine SWISS-BALL ROLL OUT, BALL PASSING, CYCLING WITH BALL, STANDING ROTATION.       Abdominals : At-Home Training REVERSE CRUNCH, STRAIGHT-LEG CRUNCH, HIP THRUST, CROSSOVER CRUNCH.   Abdominals : Advanced Routine Stan McQuay HANGING LEG RAISE, CRUNCH, V-UP ON BENCH, STANDING OBLIQUE CABLE CRUNCH.       Abdominals : Advanced Routine Mike Vrabel LEG RAISE, HANGING KNEE RAISE, DECLINE CRUNCH, TWISTING CRUNCH.   Abdominals : Advanced Routine Richard Jones AB WHEEL, ROPE CRUNCH, HANGING LEG RAISE, SEATED KNEE-UP.       Abdominals : 7-Specialised Routines UPPER AB EMPHASIS, LOWER AB EMPHASIS, OBLIQUE EMPHASIS, POWER & STRENGTH, 4-MOVE CIRCUIT, HIGH DEFINITION, 5-MINUTE.         UPPER BODY   UPPER BODY ROUTINES         Upper Body : Beginner Programme HAMMER-STRENGTH CHEST-PRESS MACHINE, ONE-ARM DUMBBELL ROW, SEATED MACHINE PRESS, BACK EXTENSION, MACHINE CURL, SUPPORTED CRUNCH   Upper Body : Advanced Programme POWER PULL, PUSH PRESS, DROP PUSH-UP, HANGING LEG RAISE, HANG CLEAN       Upper Body : 20-Minute Routine INCLINE DUMBBELL PRESS, SEATED DUMBBELL PRESS, DUMBBELL SHRUG, STANDING ALTERNATE DUMBBELL CURL, LYING DUMBBELL FRENCH PRESS, CRUNCH   Upper Body : At-Home Training SEATED DUMBBELL PRESS, MIXED-GRIP BARBELL SHRUG, BENT-OVER LATERAL RAISE, UPRIGHT ROW, BARBELL ROW, ONE-ARM DUMBBELL ROW, BENCH PRESS, DUMBBELL KICKBACK, SEATED KNEE-UP       Upper Body : Power & Strength Routine HIGH-PULL SNATCH, POWER DUMBBELL RAISE, BARBELL GOOD MORNING         FULL BODY   FULL BODY ROUTINES         Full Body : Beginner Programme LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE.   Full Body : Advanced Programme DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT.       Full Body : 20-Minute Routine BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS.   Full Body : At-Home Training DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW.       Full Body : Power & Strength Routine SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION.