Big Little Gains

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Biceps

• Bicep curls with weighted bars
• Dumbbell bicep curls
• Cable machine bicep curl (kettlebell style)
• Cable machine bicep curls (solo arms)
• Reverse grip bicep curls (helps with forearms, too)

Back

• Lat pulldown with cable machine
• Row machine
• Bench flyer things
• Rows with dumbbells
• Standing rows
• Bent over rows with bar

Triceps

• Cable machine (triceps with rope)
• Tricep extension with cable machine (behind head)
• Tricep extension with weighted bar
• Tricep dips
• Kettlebell triceps
• Handle push downs
• Close grip press (helps chest too)

Chest

• Push ups on ground
• Chest press machine
• Chest press with bar on bench
• Chest press with bar on ground

Legs

• Squats with yellow bar
• Lunges with yellow bar
• Rocket jumps / Prisoner squats
• Calf raises
• Leg extension machine
• Leg curl machine
• Farmer’s Walks (all body exercise)

Abs

• Leg lifts
• Sit ups
• Planks