full range push up Pulldown Wide pulldown knee down full range push up trap 3 raise bent leg calf raise db goodmorning FMH twist DB FMH twist goblet VMO squat nordic curl negatives DB FMH leg raise Vmo squat FMH deficit sit up DB ATG split squat ATG pullback DB seated goodmorning DB patrick step up ATG rows DB rows Back extension seated dips DB front squat pull up single leg rdl powell raise straight leg calf raise Db single leg rdl DB hack squat toe up romanian deadlift Patrick step up Back squat Poliquin press ATG split squat Dips DB high pulls goblet typewriter squat Deficit lunge Wide pullup Typewriter squat DB deficit lunge Alternating poliquin press bird dog DB shoulder press DB tricep extension starfish heel up DB front squat DB french press DB pullovers DB incline chest press Single arm farmer carry incline poliquin press heel up back squat DB halos DB chest flye DB romanian deadlift DB squat press DB bench row FMH sit up DB v flyes tibialis raises FMH reverse crunch DB single arm row Concentration curls FMH crunch Standing tibialis raises BB seated goodmorning Deficit leg raise DB kneeling chop DB chest press QL extension FMH leg raise Hollow hold Band Hamstring Stretch band chest opener Single arm trap 3 raise flat Powell raise L Sit Band arm circles Neck Press
