Kraken
SHOULDER
CHEST
BICEP
TRICEP
ABS
OBLIQUE
CALVES
HIPS
THIGH
UPPER BODY
SHOULDER
Upright Row on Low Pulley
Military Press
Lateral Deltoid Raise
Lateral Deltoid Raise on Low Pulley
Rear Deltoid Row on Low Pulley (Seated)
BICEP
STANDING DUMBBELL CURL
STANDING BARBELL CURL
CONCENTRATION CURL
DUMBBELL PREACHER CURL
HAMMER CURL
TRICEP
Triceps Pressdown
Close-Grip Pushup
Bench Dips
Close-Grip Bench Press
Bench Overhead Triceps Extension
Dumbbell Bench Press
BACK
Deadlift
Pull-Up
T-Bar Row
Single-Arm Smith Machine Row
Lat Pull-Down
CHEST
Barbell Bench Press
Chest Dip
Dumbbell Incline Benchpress
Cable Incline Fly
Push-Ups
TRAPS
SHRUGS
BARBELL DEADLIFT
RACK PULLS
UPRIGHT ROWS
FACE PULLS
MID BODY
Obliques
Side plank
Cross-body mountain climber
Bicycle crunch
Standing core stabilizer
Standing knee tuck extension
Abs
Low-belly Leg Reach
Donkey Kickbacks
Hanging bicycles
Mountain climbers
Lats
Lat pulldowns
Single-Arm Long-Bar Row
Decline Dumbbell Pull-Over
Pull-ups and chin-ups
Single-Arm Cable Row
LOWER BODY
Thighs
Split Squat
Sumo Squat
Reverse Lunge
Single Leg Squat
Calves
Explosive Squat Jumps
Standing Calf Raises
Seated Calf Raises
Calf Press
Weighted Calf Stretch
Hip
side leg raises
Lateral step-up
Frankenstein walk
Hip circles
Sidestep exercise
