This list can help you create your own workout. Perform each exercise carefully. Remember quality over quantity. Make sure to consult a physician before beginning exercise of any kind. These exercises must be performed at your own risk.
Chest:
1. Pushup
2. Wide arm Push up
3. Decline pushup
4. Military Pushup
5. Tricep Pushup
6. Divebomber Pushups
7. Sphinx Pushup
8. Shoulder Pushup
9. Flys
10. Decline Flys
11. Flat Bench Press
12. Incline Bench Press
13. Decline Bench Press
14. Underhand Grip Bench Press
15. One arm Pushup
16. Crawl pushup
17. Side to side Pushup
18. Plyometric Pushup
19. Pushup Jacks
Back:
1. Forward Body Pull
2. Reverse Grip Pull up
3. Alternate Grip Pullup
4. Close Grip Pull up
5. Forearm Grip Pullup
6. Wide Grip Pullup
7. Neutral Grip Pullup
8. Wide Grip behind the neck Pull up
9. Wide Grip Chin to Hand Pull up
10. Back Flys
11. One arm Rows
12. Heavy Pants
13. Decreased Finger Chinup
Shoulders:
1. V Pushups
2. Dive Bomber Pushup
3. Upright Rows
4. Straight Shoulder Fly
5. Deep Swimmers Press
6. In and Out Shoulder Fly
7. Two angle seated shoulder flys
8. Shoulder Dumbbell Press
9. Zig Zag Shoulder Fly (Start out straight arm forward. With arm extended, extend to side then lift up over head)
10. Underhand Straight arm forward Shoulder Fly
11. Underhand Straight arm out Shoulder Fly
12. Hammer Straight arm out shoulder fly
13. Hammer Straight arm Shoulder Fly
14. Reverse Hammer Shoulder Fly(do a hammer fly but do them thumbs down)
15. Leaning Shoulder Fly
16. Clean and Press
17. Straight arm underhand overhand fly (hold arm straight out then twist wrists underhand then overhand)
18. Front Plate Raise
19. Plate Truck Driver
20. Around the Head Plate Drill
21. Chair Shoulder Pushup
22. Weighted Circles
23. 45 angle Shoulder fly (dumbbell starts at left hip and then raises to 45 degree angle on right
side for the right arm)
Biceps:
1. Curl
2. Overhand Curl
3. Supination Curl
4. Cohen Curl
5. Hammer Curl
6. In and Out Curls
7. Static Arm Curls
8. Close Grip Barbell Curl
9. Wide Grip Barbell Curl
10. Sit down failure curl (curl up until failure and then other hand helps get two more reps)
11. Negative Rep Curls
12. Curl Up hammer down
13. 45 angle curl
14. In and Out Hammer Curls
Triceps:
1. Tricep Pushup
2. Dips
3. Kickbacks
4. Flip Grip Kickbacks
5. Lying Down Tricep Extension
6. Close Grip Bench Press
7. Side Tri Rise
8. Standing Tricep Extension
9. Leaning Tricep Extension
10. Throw the Bomb extenstion
Quadriceps and Glutes:
1. Lunge
2. Squat
3. 3 angle lunge
4. Super Skaters
5. Balance lunge
6. Calf Raise Squat
7. Wall Squat
8. Alternating Side Lunge
9. Single-leg wall squat
10. Single-leg deadlift Squat
11. Chair hamstring curl
12. Sumo Squat
13. Dirty Dogs
14. Dirty dog circles
Calf:
1. Standard
2. On Step
3. Weighted
a. Close toe calf raise
b. Wide Toe Calf raise
c. Standard Calf Raise
d. Isometric Calf Raise
e. One legged calf Raise
f. One legged Isometric
Forearms:
1. Plate Fingertip Pickup
2. Weight on rope Bar Rollup
3. Plate Pinch
4. Forearm Curl
5. Sandbag Pickup
6. Towel Chinup (Pistol Grip, Cross Grip, Sleeve Grip)
7. Dumbbell Forearm forwards and back curl
8. Dumbbell twists (hold dumbbell in curl position and twist back and forth)
Abs:
1. Pike up
2. Triangle Hip Raise
3. Medicine ball toe touch
4. Med-ball Pike up
5. Med ball single leg kick
6. Med ball explosive situp
7. Med ball figure 8
8. Side bridge
9. Side Bridge Crunch
10. Arm and leg raise Side Bridge
11. Plank and Low Plank
12. Single leg Prone Plank
13. Plank Press
14. Plank Oblique Crunch
15. Low Plank Oblique Crunch
16. Single-arm dumbbell Side bend
17. Overhand Dumbbell Side bend
18. Dumbbell Mason Twist
19. Med ball Mason Twist
20. Mason Twist
21. Ab Wheel
22. Alligator Crawl
23. Hanging Leg Raise
24. Hanging Leg Raise obliques
25. In and outs
26. Bicycle
27. V up Roll Ups
28. Fifer Scissors
29. Dolphin swim (Like fifer scissors but with both legs together)
30. Wide leg sit ups
31. Crunchy frog
32. Hip rock and raise
33. Pulse ups
34. Oblique V ups
35. Leg Climbers
36. Boat
Neck:
1. Lying down neck crunch
2. Lying down ear to shoulder
3. Prone Cobra Extension
4. Dumbbell Shrug
5. Back neck Bridge
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