ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
2
3
4
5
LINK:
YouTube Playlist
6
Download LINK:
Live Updated Spreadsheet
7
PRIMARY
8
PUSHPULL
9
ShoulderChestBackTricepShoulder
10
Seated OH DB PressBB Bench PressPull UpHalf Kneeling Banded RowBarbell Tricep ExtensionTRX Ys
11
Seated OH DB Press-AlternatingBB Bench Press 3-0-xPull Up w/ BandCable Rows StandingTricep DB Kick BackShoulder KB Arm Bar-Bottoms Up
12
Arnold Press SeatedBB Bench Press Feet on BenchPull Up/Chin UpDB Row 2-arm/2-leg Supinated GripTricep Push Down Band
13
Z Press Hex BarDB Bench PressPull Up HoldsDB Row 2-Arms/2-LegsTricep Extension Dumbbell (Skull Crusher)
14
Standing OH Press DBDB Bench Press 3-0-xPull Up Bench ModificationDB Row 1-Arm/1-Leg
15
Standing OH Press DB-AlternatingDB Bench Press w/ Leg LoweringClosed Grip PulldownDB Row 1-Arm/2-LegsBicep
16
Arnold Press-StandingDB Bench Press AlternatingPull Down BandDB Pullover BenchHammer Curls 2-Arm Standing
17
Curl to Press 2-Arm Standing
DB Single Arm Bench Press Hips on Bench
Pull Down Band AlternatingGood Morning Staggered StanceHammer Curls Alternating-Seated
18
Curl to Press Alternating-Standing
DB Single Arm Bench Press Hips Off Bench
BB Inverted Row Pronated GripGood Morning BandedHammer Curls Seated 2-Arm
19
Front Shoulder Raise PlateDB Single Arm Bench Press 3-0-xBB Inverted Row Supinated GripGood Morning BarbellBicep Curl 2-Arm Setaed
20
Front Shoulder Raise DB-Alternating
BB Incline Bench PressBarbell Row Pronated GripBicep Curls Alternating-Seated
21
Lateral Shoulder Raise DBBB Incline Press 3-0-xBarbell Row Supinated GripBicep Curl 2-Arm Standing
22
Upright Row DBDB Incline Bench PressBarbell Row LandmineBicep Curl Alternating-Standing
23
Shoulder A's WeightedDB Incline Bench Press 3-0-xHex Bar RowBicep Curl Band
24
Reverse Shoulder FlyesDB Incline Bench Press AlternatingPendlay RowHammer Curl Band
25
DB Single Arm Incline Bench PressPendlay Row Hex Bar
26
Shoulder KB Arm Bar-Bottoms Up
DB Single Arm Incline Bench Press 2-0-x
Row BandForearm/Grip
27
Push Up PhysioballPlate Pinches
28
Chest Flyes DB
29
TRX Chest Flyes
30
31
ACCESSORY
32
ShoulderBack
33
Wall Slides Overhead PressShoulder Band Pull Apart-3DBack Extensions Physio Ball
34
Bent Over YShoulder Band Pull Apart-3 Way
35
Bent Over WShoulder External Rotation-30deg
36
Bent Over IShoulder External Rotation-90deg
37
Bent Over AShoulder External Rotation-Side Lying
38
Bent Over TShoulder Serratus Raise
39
Bent Over LShoulder Serratus Raise-Foam Roller
40
Prone TShoulder Spiderman's
41
Prone WShoulder A's
42
Prone YShoulder W Physio Ball
43
Prone Overhead PressShoulder A's Physio Ball
44
Supine Floor Overhead PressShoulder L Physioball
45
Splint Stance TShoulder I Y T Physio Ball
46
Scapular Push Up Quadruped
47
Scapular Push Up Plank
48
Scapular Push Up Tripod
49
Shoulder Depression Seated-Reps/Iso
50
51
MOBILITY
52
Shoulder
53
Supine Lat Stretch
54
Shoulder Tricep Mobility Stretch
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100