EXERCISE LIBRARY FOR BACK USING CABLE
NAME OF EXERCISE PICTURE ILLUSTRATION TARGET AREA
The seated cable row trains
all the muscle groups on the
CABLE ROW back of your upper body,
including the rhomboids,
latissimus dorsi, erector …
The pull-down exercise is a
strength training exercise
designed to develop the
PULL DOWN latissimus dorsi muscle.
STRAIGHT ARM PULL
DOWN
FACE PULL
CABLE FLY
CABLE SHRUGS
KNEELING CABLE
CRUNCH
SING CABLE
HOW TO PERFORM VARIATIONS
Wide grip Single Close grip chest Split
cable row arm cable cable row support stance
row cable row low cable
row
close grip wide grip single
front lat lat pull arm lat
pull down down pulldown
reverse Isometric
face pull
low high
position position
WORKOUTS FOR GYM CONTENT
BACK
PARTS OF BODY WORKOUT 1 WORKOUT 2 WORKOUT 3
5 main cable exercise for
Lat Pulldown Seated Cable Row Face Pulls
the back
5 cable exercise for the chest support cable Split stance low
Single arm cable row
back part ii row cable row
Cable Back
Extensions (using
5 cable exercises to target ankle strap or
Cable Pull-Throughs Cable Deadlifts
the lower back stability ball)
5 cable exercises to target
Reverse Cable Fly High Cable Row Cable Shrugs
the upper back
5 dumbbell exercise for the Dumbbell Bent-Over Single-Arm Dumbbell
Dumbbell Deadlift
back Row Row
5 barbell exercise for the Barbell Bent-Over
Pendlay Row Barbell Shrug
back Row
SHOULDERS
5 barbell exercise for the Barbell Overhead
Barbell Front Raise Barbell Upright Row
shoulders Press
5 dumbbell exercise for the
Shoulder Press Lateral Raise Front Raise
shoulders
5 cable exercise for the Cable Shoulder
Cable Lateral Raise Cable Front Raise
shoulders Press
5 exercise for the front delt Military Press Front Raise Shoulder Press
Incline Lateral Raise Cable Lateral Raise
5 exercise for the side delt Lateral Raise
(Side-Lying) (One Arm)
Reverse Dumbbell
5 exercise for the rear delt Face Pull Rear Delt Cable Fly
Fly
T-Bar Rows (Wide
Exercise for traps Shrugs Facepull
Grip or Elbows Out)
CONTENT
WORKOUT 4 WORKOUT 5
Straight-Arm
Cable shrugs
Pulldown
single arm lat
CABLE FLY
pulldown
Single-Leg
Cable Good
Romanian Deadlift
Mornings
(Cable)
Face Pulls Incline Cable Row
Dumbbell Reverse
Renegade Row
Fly
T-Bar Row Barbell Deadlift
Barbell Rear Delt
Barbell Push Press
Row
Dumbbell Rear Delt
Arnold Press
Fly
Cable Upright Row Cable Reverse Fly
Arnold Press Pike Push-Ups
Leaning Lateral
Upright Row
Raise
Barbell Rear Delt Reverse Pec Deck
Row Fly
WORKOUTS FOR GYM CONTENT
TRICEPS
PARTS OF BODY WORKOUT 1 WORKOUT 2 WORKOUT 3
Cable Triceps
5 cable exercise for Pushdown Overhead Cable
triceps Triceps Extension Reverse-Grip Cable
Pushdown
5 barbelll exercise for Close-Grip Barbell Barbell Skull Barbell Overhead
triceps Bench Press Crushers (Lying Triceps Extension
Triceps (Seated or Standing)
Extensions)
5 dumbbelll exercise for Dumbbell Overhead Dumbbell Skull Dumbbell Kickbacks
triceps Triceps Extension Crushers (Lying
(Two-Hand) Triceps Extension)
exercise for Reverse-Grip Cable Straight Bar Single-Arm Reverse-
trIceps(medial head) Pushdown (Overhand) Cable Grip Cable
Pushdown Pushdown
exercise for Cable Triceps Cable Triceps Reverse-Grip Cable
trIceps(lateral head) Pushdown (Straight Pushdown (Rope Pushdown
Bar or V-Bar) – Flared Out)
exercise for triceps Overhead Cable Cable Skull Single-Arm
(long head) Triceps Extension Crushers (Lying or Overhead Cable
(Rope or EZ-Bar) Standing) Triceps Extension
BICEPS
5 main cable exercise Cable Biceps Curl Cable Hammer
for biceps Curl Overhead Cable Curl
barbell exercise for Barbell Bicep Curl Reverse Barbell Barbell Preacher
biceps Curl Curl
dumbbell exercise for Alternating Hammer Curl Zottman Curl
biceps Dumbbell Curl
exercises for Cable Drag Curl Close-Grip Cable Behind-the-Back
biceps(longhead) Curl (EZ or Cable Curl
straight bar)
exercises for Cable Preacher Curl Wide-Grip Cable Overhead Cable Curl
biceps(shorthead) (Using Bench or Curl (Double High Pulley
Machine Pad) Curl)
FOREARM
exercises for forearm Wrist Curls (Barbell Reverse Wrist Hammer Curls
or Dumbbell) Curls (Barbell or (Dumbbell or Rope
Dumbbell) Cable)
CHEST
5 exercise for chest Cable Crossover Low to High Cable Cable Chest Press
using cable Fly
exercise for chest using Barbell Bench Press Barbell Guillotine Barbell Floor Press
barbell Press
exercise for chest using Dumbbell Bench Flat Dumbbell Fly Dumbbell Pullover
dumbbell Press
exercises for the upper Incline Barbell Incline Dumbbell Low-to-High Cable
Chest(clavical) Bench Press Press Fly
Flat Barbell Bench Flat Dumbbell Cable Crossover
exercises for the
Press Press (Mid-Level)
middle chest(Sternal
Head)
exercises for the lower Decline Barbell High-to-Low Cable Decline Dumbbell
and mid chest Bench Press Crossover Press
Exercises to Develop Cable Crossover Dumbbell Pec Deck (Chest Fly
the Inner Chest Line Squeeze Press Machine)
M CONTENT
WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7
Single-Arm Cable
Kickback Cable Skull Crusher
JM Press (Hybrid of Barbell Floor Press
Skull Crusher + (Close Grip)
Bench Press)
Single-Arm Close-Grip
Overhead Dumbbell Dumbbell Press
Extension
Barbell JM Press Reverse-Grip Close-Grip Barbell Bench Dumbbell Kickbacks
Barbell Bench Press Press
Close-Grip Barbell Barbell JM Press Barbell Standing Overhead Dumbbell Kickbacks
Bench Press Triceps Extension
Barbell Overhead Barbell Skull Incline Barbell Skull Dumbbell Overhead
Triceps Extension Crushers (Lying Crushers Triceps Extension
(Seated or Standing) Triceps Extensions) (Two-Hand)
Single-Arm Cable
Curl Bayesian Cable Curl
Barbell Drag Curl Barbell Spider Curl 21s (Barbell Style)
Concentration Curl Incline Dumbbell Dumbbell Drag Curl Cross-Body
Curl (Diagonal) Hammer
Curl
Incline Dumbbell Alternating Cross-Body Hammer Curl Drag Curl (Barbell)
Curl Dumbbell Curl (with
a supinated twist)
Zottman Curl Preacher Curl (with Concentration Curl Spider Curl
Dumbbell)
Farmer's Carries Plate Pinches Reverse Curls (Barbell, Wrist Roller
EZ-Bar, or Dumbbell)
Cable Reverse Grip Low to High Cable
Press Fly
Standing Barbell Reverse-Grip
Chest Press Barbell Bench Press
(Landmine Style)
Dumbbell Squeeze Standing Dumbbell exagerrated incline flys modified inclined
Press Upward Chest Fly champange press
Dips (Chest- Cable or Band
Focused) Shoulder
Protraction
Incline Cable Fly Single-Arm Cable
(Low to High, Crossover
Crossing Hands)
WORKOUT 8 WORKOUT 9
Tate Press Close-Grip
Dumbbell Floor
Press
Tate Press Close-Grip
Dumbbell Floor
Press
Single-Arm
Overhead
Dumbbell Triceps
Extension
Dumbbell 21s
Reverse-Grip Drag Curl
Barbell Curl (Barbell)
(Underhand Grip)
Reverse-Grip Wide-Grip
Preacher Curl Barbell Curl
Towel or Fat Grip
Pulls / Curls
WORKOUTS FOR GYM CON
LEGS
PARTS OF BODY WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4
machine workout Leg Press Leg Extension Lying Leg Curl Seated Leg Curl
for legs
barbell workouts Barbell Back Squat Romanian Front Squat Barbell Walking
for legs Deadlift Lunges
dumbbell Goblet Squat Dumbbell Dumbbell Walking Bulgarian Split
workouts for legs Romanian Lunges Squat
Deadlift
exercises for Back Squat Front Squat Goblet Squat Dumbbell Walking
quads Lunges
exercises for Romanian Deadlift Stiff-Leg Deadlift Single-Leg Good Mornings
hamstring Romanian
Deadlift
exercises for Barbell Hip Thrust Romanian Bulgarian Split Dumbbell Step-
glutes Deadlift Squat Ups
exercises for Seated Hip Cable Standing Resistance Band Sumo Squat with
adductors Adduction Machine Hip Adduction Adduction Dumbbell
exercises for Seated Hip Cable Standing Banded Lateral Dumbbell Side
abductors Abduction Machine Hip Abduction Walks Leg Raises
exercises for legs Cable Squats Cable Reverse Cable Step-Ups Cable Romanian
using cable Lunges Deadlifts (RDL)
legs specification
exercises for the Rectus Femoris (Hip Flexion + Vastus Lateralis (Outer Quad)
different parts of Knee Extension)
the quads Back Squats (wider stance slightly
Front Squats (upright torso position emphasizes outer quads)
emphasizes hip flexion)
Leg Press with Feet Placed Lower
Bulgarian Split Squats (lean slightly and Wider
forward)
Walking Lunges (lean slightly
High Step-Ups (stepping onto a forward, push through heel)
exercises for the Rectus Femoris (Hip Flexion + Vastus Lateralis (Outer Quad)
different parts of Knee Extension)
the quads Back Squats (wider stance slightly
Front Squats (upright torso position emphasizes outer quads)
emphasizes hip flexion)
Leg Press with Feet Placed Lower
Bulgarian Split Squats (lean slightly and Wider
forward)
Walking Lunges (lean slightly
High Step-Ups (stepping onto a forward, push through heel)
higher surface activates hip flexion)
Step-Ups (drive through heel
Leg Raises with Knee Extension pushing outwards)
(straight leg raise with ankle weights
or cables)
exercises for the Biceps Femoris (Outer Hamstring) Semitendinosus (Middle
different parts of Hamstring)
the hamstrings Nordic Hamstring Curl (eccentric
emphasis, great for biceps femoris) Romanian Deadlift (RDL) (hip hinge
with controlled lowering)
Single-Leg Romanian Deadlift
(balance challenges outer hamstring Glute-Ham Raises (bodyweight
activation) move, hamstrings and glutes)
Leg Curl Machine (focus on full knee Cable Leg Curls (pull ankle towards
flexion) glutes, controlled tempo)
Good Mornings (hip hinge with slight Stability Ball Hamstring Curl (lying
knee bend) on back, roll ball toward glutes)
exercises for the Gastrocnemius (Knee Straight) Soleus (Knee Bent)
different parts of
calves Standing Calf Raises Seated Calf Raises
Can be done on a machine or free- Performed sitting with knees bent,
standing. isolating soleus.
Keep knees straight to engage Bent-Knee Calf Raises on Leg
gastrocnemius fully. Press Machine
Jump Rope Foot platform presses with knees
Plyometric, dynamic calf work bent.
focusing on gastrocnemius. Wall Sit Calf Raises
Donkey Calf Raises Hold a wall sit position and perform
Bent-over position but with extended calf raises, engaging soleus.
knees; strong gastro foc
R GYM CONTENT
GS
WORKOUT 5 WORKOUT 6 WORKOUT 7 WORKOUT 8 WORKOUT 9
Glute Kickback Hip Adduction Hip Abduction Smith Machine Hack Squat
Machine Machine Machine Squat Machine
Barbell Hip Thrust Barbell Standing Dumbbell Sumo
Calf Raise Squat
Cossack Squat Dumbbell Step- Dumbbell Sumo Dumbbell Dumbbell Curtsy
with Dumbbell Ups Squat Standing Calf Lunge
Raise
Bulgarian Split Leg Extension Hack Squat Leg Press (Feet odyweight Step-
Squat Machine Machine Low on Platform) Ups
Lying Leg Curl Seated Leg Curl Glute-Ham Raise Nordic Hamstring Cable Hamstring
Machine Machine (GHR) Curl Curl
Glute Bridge Single-Leg Glute Cable Glute Clamshells (with Fire Hydrants
Bridge Kickbacks or without band)
Side Lunges Cossack Squat Curtsy Lunge Side-Lying Leg Sliding Side
(Lateral Lunges) Raises (Bottom Lunges
Leg)
Banded Squat Clamshells (with Fire Hydrants Side-Lying Leg Standing Leg
with Abduction or without band) Raises Abduction
Pulse
Cable Glute Cable Standing Cable Standing Cable Standing Cable Lateral
Kickbacks Hip Abduction Hip Adduction Calf Raises Lunges
cification
Vastus Medialis (VMO - Inner Vastus Intermedius
Quad near Knee)
Worked along with the rectus
Leg Extensions with Toes Pointed femoris in most quad exercises but
Outward (externally rotate feet to especially with:
target VMO)
Leg Extensions (general quad
Sissy Squats (lean back with knees isolation)
forward, isolate VMO)
Squats and Lunges
Vastus Medialis (VMO - Inner Vastus Intermedius
Quad near Knee)
Worked along with the rectus
Leg Extensions with Toes Pointed femoris in most quad exercises but
Outward (externally rotate feet to especially with:
target VMO)
Leg Extensions (general quad
Sissy Squats (lean back with knees isolation)
forward, isolate VMO)
Squats and Lunges
Close-Stance Squats (feet close
together)
Terminal Knee Extensions (TKE)
with Bands or Cable (knee extension
with band pulling behind the knee)
Semimembranosus (Inner
Hamstring)
Seated Leg Curl Machine (hip and
knee flexion from a seated position
hits semimembranosus well)
Sumo Deadlift (wider stance
emphasizes inner hamstrings/glutes)
Kettlebell Swings (hip hinge with
explosive hip drive)
Glute Bridges with Feet Wide (wide
foot position increases inner
hamstring activation)
WORKOUT 10 WORKOUT 11
Standing or Seated
Calf Raise Machine
Single-Leg Dumbbell
Dumbbell Romanian Reverse Lunges
Deadlift
Cable Front Kick
(Cable Leg Raises)
Cable Side-Lying
Hip Adduction
Copenhagen Side
Plank
Cable Front Leg
Raises
WORKOUTS FOR GYM
CORE
PARTS OF BODY WORKOUT 1 WORKOUT 2 WORKOUT 3
machine exercises for Cable Crunches Cable Woodchoppers Ab Crunch
core Machine
Core Exercises Using Dumbbell Russian Dumbbell Side Bend Dumbbell
Dumbbells Twists Weighted Sit-Up
Core Exercises Using a Barbell Rollouts Barbell Overhead Carry Landmine Twists
Barbell (aka Landmine
180s or “Rainbow”
Twists)
Core Exercises Using a Cable Rope Crunch Cable Woodchopper Cable
Cable Machine (High to Low) Woodchopper
(Low to High)
CORE SPECIFICAT
3 exercises for each Main Rectus Abdominis . External & Internal Transverse
Parts of the Core ("Six-Pack") Obliques Abdominis
Crunches Russian Twists (Deep Core).
Cable Rope Crunches (weighted or Dead Bug
Weighted Sit-Ups bodyweight) Plank (with focus
Cable Woodchoppers on drawing in the
Side Plank Hip Dips belly button)
Pallof Press (anti-
rotation)
S FOR GYM CONTENT
CORE
WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7
Seated Torso Captain’s Chair Pallof Press (Cable Stability Ball
Rotation Machine (Leg/Knee Raises) Machine or Cable Crunch
Resistance Band)
Dumbbell Leg Dumbbell Plank Dumbbell Dumbbell Toe
Raise with Hold Drag Renegade Row Touch
Landmine Press Barbell Zercher Barbell Overhead Barbell Deadbug
with Anti-Rotation Carry / Hold Sit-Up Press
Cable Pallof Press Cable Standing Cable Reverse Cable Side
Oblique Crunch Crunch (with Ankle Bends
Straps)
RE SPECIFICATION
Erector Spinae Multifidus (Deep Quadratus Pelvic Floor
(Lower Back) Spinal Stability) Lumborum (QL - Muscles
Back Extensions Superman Hold Side Core & Back) Kegels (contract
(Roman Chair or Bird-Dogs (slow Suitcase Carries (1- & hold pelvic
Floor) and controlled) arm Farmer's Walk) floor)
Bird-Dogs Glute Bridge Side Plank with Glute Bridges
Barbell Good Marches Reach-Through (focus on lifting
Mornings Standing Dumbbell with core control)
Side Bends Dead Bug with
Pelvic Floor
Activation
WORKOUT 8 WORKOUT 9
Hanging Leg Raise (on
Pull-Up or Dip Machine)
Dumbbell Overhead Carry
(Farmer’s Walk)
Barbell Suitcase Deadlift
Cable Plank with Arm
Reach
Diaphragm (Core
Breathing & Pressure
Control)
Box Breathing (inhale 4s,
hold 4s, exhale 4s, hold
4s)
Crocodile Breathing (lying
belly breathing)
Bracing During Loaded
Carries or Squats
(Diaphragmatic)
WORKOUTS FOR GYM
DYNAMIC STRETCHES
PARTS OF BODY WORKOUT 1 WORKOUT 2 WORKOUT 3
LOWER BODY (Hips, Leg Swings (Front Leg Swings (Side Walking Lunges
Quads, Hamstrings, to Back) to Side)
Glutes, Calves)
UPPER BODY Arm Circles (Small Arm Cross Swings Shoulder Rolls
(Shoulders, Chest, Arms, to Large)
Upper Back)
CORE (Abs, Obliques, Standing Torso Standing Side Bicycle Crunches
Lower Back) Twists Bends (Left & (Controlled
Right) Dynamic Version)
FULL BODY (Integrated Jumping Jacks World’s Greatest Lateral Lunges
Mobility & Warm-Up) Stretch (Lunge +
Twist + Reach)
STATIC STRETCHES
Neck & Shoulders Neck Side Stretch Upper Trapezius Shoulder Cross-
Stretch Body Stretch
Arms & Upper Back Triceps Stretch Child’s Pose
(Upper Back
Stretch)
Chest Chest Doorway
Stretch
Core Cobra Stretch
(Abdominal
Stretch)
Hips & Glutes Figure 4 Glute Hip Flexor Stretch
Stretch (Lunge Stretch)
Quads Standing Quad
Stretch
Hamstrings Seated Hamstring
Stretch
Inner Thighs Butterfly Stretch
Calves Standing Calf
Stretch (Wall or
Floor)
Feet & Ankles Toe Pull Stretch
OUTS FOR GYM CONTENT
NAMIC STRETCHES
WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7 WORKOUT 8
Lunges with Torso High Knees Butt Kicks Knee Hugs to Calf Ankle Bounces /
Twist Raise Calf Raises
(Dynamic)
Torso Rotations Resistance Band Scapular Push- Inchworms with Wall Angels
(Arms Out) Pull-Aparts (Light Ups Shoulder Tap (Standing Dynamic
Band) Version)
Hip Circles / Pelvic Bird-Dog Reach Cat-Cow Stretch Bear Crawls Plank to Down
Tilts (Dynamic (Dynamic) Dog
Alternating)
Inchworm Squat to Reach Standing Windmill Skater Jumps Spiderman Lunge
Walkouts (Air Squat with Toe Touches (Light and with Reach
Overhead Arm Controlled)
Raise)
TATIC STRETCHES
WORKOUT 9 WORKOUT 10
Toy Soldiers
(Straight-leg
Marches)
Dynamic Chest Overhead Reach
Openers (Swing with Side Lean
Arms Back)
Mountain Climbers Corkscrews
(Seated Hip
Twists)
Dynamic Frog Cossack Squats
Stretch (Dynamic Side
Lunges)
WORKOUTS FOR G
remember to explain the musc
TITLE FOR THE VLOGS SCENARO OR EXPLANATION
how the get stronger or lift more in
I will start with trying to bench press a single plate and
bench press
after I couldn’t I will show the process of how to get
stronger through arnold press,barbell press,pressups
and latspulldowns
exercises i didn’t know it exist to select three of the exercise with strange names from the
build each part exercise list and perform
do these simply exercise to get a a shuffle bettween incline and decline workouts using all
better over all chest training system and free weight
do these simply exercise to get a
better over all quad a use of dumbbell,barbell,and machine
do these simply exercise to get a
better over all hamstring a use of dumbbell,barbell,and machine
do these simply exercise to get a
better over all glutes a use of dumbbell,barbell,and machine
do these simply exercise to get a
better over all triceps a use of dumbbell,barbell,and machine
do these simply exercise to get a
better over all biceps a use of dumbbell,barbell,and machine
do these simply exercise to get a
better over all back a use of dumbbell,barbell,and machine
using a barbell to hits all part of the illustrate the position of feet placement to hit different
legs type of muscle with the same the training
using a dumbbell to hits all part of illustrate the position of feet placement to hit different
the back type of muscle with the same the training
using a barbell to hits all part of the illustrate the position of feet placement to hit different
shoulders type of muscle with the same the training
using a barbell to hits all part of the illustrate the position of feet placement to hit different
chest type of muscle with the same the training
using a barbell to hits all part of the illustrate the position of feet placement to hit different
triceps type of muscle with the same the training
using a barbell to hits all part of the illustrate the position of feet placement to hit different
biceps type of muscle with the same the training
if you trying to use the abductor use the cable machine to illustrate how to train those
and adductor machine but the gym muscles
doesn’t have
barbell row grip and muscle close,middle amd wide grip
targetted to row
build well shoulders using narate 3 exercise that builds the front delt,side dealt and
dumbbells,cable and barbell rear dealt
low cable row vatiations close grip low stomach,over hand medium grip upper
stomach and wide grip lower chest area
time under tension for muscle explaining on slowing reps to increase tension on muscle
growth for hypertrophy
the only two exercises for your lat
to be bigger
range of moition versus in partial
OUTS FOR GYM CONTENT
ain the muscle
VARIATION 1 VARIATION 2 VARIATION 3
squat shoulder
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
barbell dumbbell cable
cable