Full Body Workouts

5 Workouts For The Chest

1. Bench press
2. Push-ups
3. Dumbbell flys
4. Cable crossovers
5. Dips

5 Workouts For The Back

1. Deadlifts
2. Lat pull-downs
3. Pull-ups
4. Barbell rows
5. Seated cable row

5 Exercises For The Triceps

1. Close-grip bench press
2. Tricep dips
3. Overhead tricep extensions
4. Skull crushers
5. Cable pushdowns

5 Exercises For Biceps

1. Barbell curls
2. Dumbbell curls
3. Hammer curls
4. Concentration curls
5. Chin-ups

10 Exercises For The Legs

1. Squats
2. Lunges
3. Deadlifts
4. Leg press
5. Step-ups
6. Leg extensions
7. Romanian deadlifts
8. Glute-ham raises
9. Leg curls (standing or lying)
10. Good mornings

5 Exercises For The Quads

1. Squats
2. Lunges
3. Leg press
4. Step-ups
5. Leg extensions

5 Exercises For The Hamstrings

1. Deadlifts
2. Romanian deadlifts
3. Glute-ham raises
4. Leg curls (standing or lying)
5. Good mornings

5 Exercises For The Calves

1. Standing calf raises
2. Seated calf raises
3. Dumbbell calf raises
4. Smith machine calf raises
5. Box jumps