ProloadT3

NAME	MusclesTargeted	MuscleGroup	Equipment
Pull-Up	back, biceps, shoulders	back	pull-up bar
Deadlift	back, glutes, hamstrings, core	back	barbell,weight plates
Bent-Over Row	back, biceps, shoulders	back	barbell,dumbbells
Lat Pulldown	back, biceps	back	cable machine,lat pulldown bar
T-Bar Row	back, biceps	back	t-bar row machine,weight plates
Face Pull	upper back, rear deltoids, rotator cuff	back	cable machine,rope attachment
Single-Arm Dumbbell Row	back, biceps, shoulders	back	dumbbell,bench
Seated Cable Row	back, biceps	back	cable machine,row handle
Good Morning	lower back, hamstrings, glutes	back	barbell
Superman	lower back, glutes	back	body weight
Hyperextension	lower back, glutes, hamstrings	back	hyperextension bench
Inverted Row	back, biceps, core	back	barbell,smith machine,or TRX straps
Pendlay Row	back, shoulders, biceps	back	barbell,weight plates
Meadows Row	back, lats, biceps	back	barbell,landmine attachment
Chest-Supported Dumbbell Row	back, rear deltoids, biceps	back	dumbbells,incline bench
Straight-Arm Pulldown	back, lats, triceps	back	cable machine,straight bar attachment
Renegade Row	back, core, shoulders	back	dumbbells
Seated Machine Row	back, biceps	back	rowing machine
Rack Pull	upper back, traps, forearms	back	barbell,power rack
Barbell Shrug	upper back, traps	back	barbell
Chin-Up	back, biceps, forearms	back	pull-up bar
Back Extension	lower back, glutes, hamstrings	back	back extension machine
Bicep Curl	biceps	arms	dumbbells,barbell,ez-bar
Tricep Pushdown	triceps	arms	cable machine
Hammer Curl	biceps, brachialis	arms	dumbbells
Skull Crushers	triceps	arms	barbell,ez-bar,dumbbells
Preacher Curl	biceps	arms	preacher bench,dumbbells,ez-bar
Dips	triceps, chest	arms	parallel bars,dip station
Concentration Curl	biceps	arms	dumbbell
Overhead Tricep Extension	triceps	arms	dumbbell,cable machine
Reverse Curl	brachialis, forearms	arms	barbell,ez-bar
Diamond Push-Up	triceps, chest	arms	body weight
Zottman Curl	biceps, forearms	arms	dumbbells
Tricep Kickback	triceps	arms	dumbbells,cable machine
Wrist Curl	forearms	arms	dumbbells,barbell
Close-Grip Bench Press	triceps, chest	arms	barbell,bench
Cable Curl	biceps	arms	cable machine
Tricep Rope Pushdown	triceps	arms	cable machine,rope attachment
Plate Pinch	forearms, grip strength	arms	weight plates
Spider Curl	biceps	arms	incline bench,dumbbells,ez-bar
Farmers Walk	forearms, grip strength, full body	arms	dumbbells,farmers walk handles
Overhead Press	anterior deltoid, lateral deltoid, triceps	shoulders	barbell,dumbbells
Lateral Raise	lateral deltoid	shoulders	dumbbells,cable machine
Front Raise	anterior deltoid	shoulders	dumbbells,barbell,weight plate
Reverse Fly	posterior deltoid, upper back	shoulders	dumbbells,cable machine,reverse fly machine
Arnold Press	anterior deltoid, lateral deltoid, triceps	shoulders	dumbbells
Upright Row	lateral deltoid, traps	shoulders	barbell,dumbbells,cable machine
Pike Push-Up	anterior deltoid, triceps	shoulders	body weight
Dumbbell Shoulder Press	anterior deltoid, lateral deltoid, triceps	shoulders	dumbbells
Cable Lateral Raise	lateral deltoid	shoulders	cable machine
Landmine Press	anterior deltoid, upper chest, triceps	shoulders	barbell,landmine attachment
Band Pull-Apart	posterior deltoid, upper back	shoulders	resistance band
Machine Shoulder Press	anterior deltoid, lateral deltoid, triceps	shoulders	shoulder press machine
3-Way Raises	anterior deltoid, lateral deltoid, posterior deltoid	shoulders	dumbbells
Seated Bent-Over Rear Delt Raise	posterior deltoid	shoulders	dumbbells
Cuban Press	rotator cuff, deltoids	shoulders	dumbbells,barbell
Plate Front Raise	anterior deltoid	shoulders	weight plate
Bradford Press	anterior deltoid, lateral deltoid, triceps	shoulders	barbell
Bottoms-Up Kettlebell Press	deltoids, forearms, core	shoulders	kettlebell
Bench Press	chest, triceps, shoulders	chest	barbell,bench
Push-Up	chest, triceps, shoulders	chest	body weight
Dumbbell Flyes	chest	chest	dumbbells,bench
Incline Bench Press	upper chest, triceps, shoulders	chest	barbell,incline bench
Decline Bench Press	lower chest, triceps	chest	barbell,decline bench
Cable Flyes	chest	chest	cable machine
Chest Press Machine	chest, triceps	chest	chest press machine
Medicine Ball Push-Up	chest, triceps, shoulders, core	chest	medicine ball
Squat	quadriceps, hamstrings, glutes, calves	legs	barbell,squat rack
Leg Press	quadriceps, hamstrings, glutes	legs	leg press machine
Lunges	quadriceps, hamstrings, glutes, calves	legs	body weight,dumbbells
Romanian Deadlift	hamstrings, glutes, lower back	legs	barbell,dumbbells
Leg Extension	quadriceps	legs	leg extension machine
Leg Curl	hamstrings	legs	leg curl machine
Calf Raises	calves	legs	body weight,smith machine,calf raise machine
Step-Up	quadriceps, hamstrings, glutes	legs	platform,dumbbells
Bulgarian Split Squat	quadriceps, hamstrings, glutes, calves	legs	bench,dumbbells
Hack Squat	quadriceps, hamstrings, glutes	legs	hack squat machine
Glute Bridge	glutes, hamstrings	legs	body weight,barbell
Box Jump	quadriceps, calves, glutes	legs	plyometric box
Sumo Deadlift	hamstrings, glutes, quadriceps, inner thighs	legs	barbell,weight plates
Goblet Squat	quadriceps, glutes, core	legs	dumbbell,kettlebell
Pistol Squat	quadriceps, glutes, calves, core	legs	body weight
Seated Calf Raise	calves	legs	seated calf raise machine,barbell
Leg Press Calf Raise	calves	legs	leg press machine
Walking Lunge	quadriceps, hamstrings, glutes, calves	legs	body weight,dumbbells
Front Squat	quadriceps, glutes, core	legs	barbell,squat rack
Plank	rectus abdominis, transverse abdominis, obliques, lower back	core	body weight
Crunches	rectus abdominis	core	body weight
Russian Twist	obliques, rectus abdominis	core	body weight,medicine ball,weight plate
Dead Bug	rectus abdominis, transverse abdominis, lower back	core	body weight
Bicycle Crunches	rectus abdominis, obliques	core	body weight
Mountain Climbers	rectus abdominis, obliques, hip flexors	core	body weight
Leg Raises	lower abs, hip flexors	core	body weight,pull-up bar
Cable Woodchoppers	obliques, rectus abdominis	core	cable machine
Pallof Press	obliques, transverse abdominis	core	cable machine,resistance band
Ab Wheel Rollout	rectus abdominis, transverse abdominis, lower back	core	ab wheel
Reverse Crunch	lower abs	core	body weight
Side Plank	obliques, transverse abdominis	core	body weight
Medicine Ball Slam	rectus abdominis, obliques, shoulders	core	medicine ball
Hanging Leg Raise	lower abs, hip flexors	core	pull-up bar
Dragon Flag	rectus abdominis, lower back	core	bench
Plank to Downward Dog	rectus abdominis, transverse abdominis, shoulders	core	body weight
Turkish Get-Up	obliques, rectus abdominis, shoulders, hips	core	kettlebell,dumbbell
Bird Dog	lower back, glutes, transverse abdominis	core	body weight
Hollow Body Hold	rectus abdominis, transverse abdominis, lower back	core	body weight