Section 3, Lesson 5
In Progress

Training Movements

Section Progress
0% Complete


Below is a list of exercises we will count for each body part in determining the volume analytics on the previous pages. For this program, we are not counting indirect bicep and tricep work (such as vertical pulls and presses) toward volume metrics for these muscles. We will only count working sets and not warmup sets toward weekly volumes per body part.

Chest: Dumbbell Incline Press, Barbell Bench Press, Low to High Cable Flye, Dip, Push Up, Low Incline Dumbbell Press, Decline Bench Press

Upper Back: Chest-Supported T-Bar Row, Humble Row, Seated Face Pull, Cable Seated Row, Dumbbell Row, Banded Chest-Supported T-Bar Row, Reverse Pec Deck, Pendlay Row

Lats: Pronated Pulldown, Weighted Pull-Up, Cable-Pullover, Pull-Up, Chin-Up Biceps: Supinated EZ Bar Curl, Hammer Curl, Incline Dumbbell Curl, Cable Single Arm Curl, EZ Bar Curl 21s

Triceps: Triceps Pressdown, EZ Bar Skull Crusher, Overhead Triceps Extension

Delts: Dumbbell Incline Press, Barbell Bench Press, Arnold Press, Cable Rope Upright Row, Dumbbell Lateral Raise, Overhead Press, Egyptian Lateral Raise, Barbell Overhead Press, Cable Lateral Raise, Low Incline Dumbbell Press

Upper Traps: Hex Bar or Smith Machine Shrug, Deadlift
Quads: Back Squat, Leg Press, Leg Extension, Single-Leg Leg Press