Workout Reference Dashboard

Your streamlined muscle-split index

Chest Day 4: Push

Chest Press Machine

Cable Standing Chest Fly

Triceps Day 2: Arms / Push

Cable Bent Over Tricep Extension

Barbell Standing Overhead Tricep Extension

Shoulders Day 4: Push

Shoulder Press Machine

Cable Lateral Raise

Dumbbell Bent Over Reverse Fly

Plate Front Raise

Back Day 5: Pull

Cable V Bar Seated Row

Wide Grip Lat Pulldown

Row Machine

Smith Machine Bent Over Row

Biceps Day 5: Pull / Day 2: Arms

Dumbbell Bicep Curl

Preacher Curl

Dumbbell Cross Body Hammer Curl

Cable Rope Hammer Curl

Hamstrings Legs Split

Seated Hamstring Curl Machine

Single Leg Prone Hamstring Curl

Dumbbell Romanian Deadlift

Machine Kickbacks

Body Weight Side Lunges

Quads Legs Split

Seated Leg Extension Machine

Smith Machine Bulgarian Split Squats

Dumbbell Goblet Squat

Leg Press

Barbell Walking Lunges

Core Abdominals Split

Cable Rope Crunch

Bent Knee Leg Raise

Bicycle Crunch

Low Plank

Ab Crunch Machine