Workout A: Pull

• Back (Lats)
• Deltoid (Side)
• Back (General)
• Trapezius (Upper)
• Deltoid (Rear)
• Biceps
• Brachialis
• Brachioradialis
• Wrist Flexors
• Wrist Extensors

Workout B: Push

• Chest (General)
• Calves (General)
• Chest (Upper)
• Calves (Soleus)
• Chest (General)
• Deltoid (Front)
• Tibialis Anterior
• Triceps
• Triceps

Workout C: Thighs

• Quadriceps
• Hamstrings
• Quadriceps
• Hamstrings
• Quadriceps
• Hip Adductors
• Hip Abductors
• Neck Extensors
• Neck Flexors
• Hip Flexors
• Abdominal
• Obliques

Guidelines

• Italicized exercises are optional.
• Generally, choose basic exercises when possible.
• Choose an auxiliary exercise if a second exercise for the same muscle group is needed.
• A glute exercise may be substituted for a quadriceps or hamstrings exercise.
• Neck Extensors & Flexors may be exercised with another workout.
• If performing lateral raise (isolated movement), move side delts to push workout (after front delts or triceps) to decrease overuse of supraspinatus.
• If performing upright row (compound movement), exercise side delts on pull workout (as outlined) to decrease overuse of elbow flexors.
• Also see complementary pairing of exercises involving low back.