1. PUSH (Chest / Anterior Deltoid / Lateral Deltoid / Triceps)
1. Flat Bench Barbell Press
2. Barbell Landmine Press
3. Dumbbell Chest Fly
4. Skull Crushers
5. Cable Chest Fly
6. Incline Dumbbell Press
7. Dumbbell Lateral Raise
8. Cable Lateral Raise
9. Arnold Dumbbell Press
10. Triceps Rope Pushdown
11. Dumbbell Shoulders Press
12. Triceps Push-Down
13. Overhead Triceps Extensions
14. Push-Up
15. Dips
2. PULL (Back / Posterior Deltoid / Biceps)
1. Conventional Deadlifts
2. Bent-Over Barbell Rows
3. Standing Barbell Shrugs
4. T-Bar Rows
5. Z-Barbell Curls
6. Barbell Upright Row
7. Preachers Curls
8. Hammer Curls
9. Seated Cable Rows
10. Rope Pull-Down
11. Face-Pull
12. Pull-Over
13. Pull-Down
14. Pull-Up
15. Chin-Up
3. LEGS (Glutes / Quads / Hamstrings / Calves)
1. Barbell Back Squats
2. Stiff Leg Deadlifts
3. Standing Barbell Lunges
4. Barbell Hip Thrusts
5. Calf Raises
6. Leg Press
7. Leg Extensions
8. Leg Curls
*By Philippos Filios.