(NOTE: Dante / Doggcrapp recommends against doing the flat barbell bench press, due to a much higher injury risk compared with other forms of bench press and chest exercise)
CHEST
decline smith bench press
hammer strength press (incline and decline)
other good machine press
incline barbell bench press
decline barbell bench press
incline dumbbell press
flat dumbbell press
decline dumbbell press
weighted push ups
SHOULDERS
smith presses to front
smith presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press
standing military press (to front of head)
TRICEPS
close grip bench
reverse grip bench
close grip incline bench
CG decline bench
CG dumbbell or smith bench
skullcrushers
dips (in upright position)
diamond pushups (weighted)
BACK
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
assisted chin-ups
pullups
chin-ups
hammer strength "pulldown" machines
other good "pulldown" machines
pulldowns to front
pulldowns to back of head
deadlift
rack deadlift
T-bar rows
smith rows
hammer strength rows
bent-over rows
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion
HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses
QUADS
squats
smith machine squats
hack squats (machine)
hack squats (barbell)
leg press
supine leg press
front squat
overhead squat
