workouts

Beanch

1. Bench press   

2. Incline bench press   

3. Cable crossover              

4. Cable crossover   

Dumbbell  

5. The Dumbbell Pullover  

5. Dumbbell Flyes

6. Incline dumbbell press 

7. Machine fly

Machine  

10. Machine fly

1. Bench Dips/Tricep Dips

2. Tricep dumbbell Kickback

3. Overhead Triceps Extension

4. Close grip Bench Press

5. Dimond Push UP /Close grip push up

6. Cable Rope Overhead Triceps Extension

7. Lying dumbbell Triceps extension

8. Dumbbel Tricep Kickback

9.Standing low pulley overhead tricep extension(Rope Extension)

10. High Pulley  Overhead Tricep Extension (Reope Extension)

11. Incline skull crusher

1.  Scissor kicks

2. Bear crawl

3. leg raise

4. Mountain Climbers

5. Plank and Side Plank

6. Burpee

7. Crunches

8. Hollow hold

9. Cable crunch

10. Bird dog exercise

11. Jumping Jack

12. Squat Thrust

13. V-Up

14. Cable Sit Up  / Hanging Leg Raise

15. Flutter kicks

16. Dragon Flag

17. L-sit

18. Russion Twist

19. C Crossover on Bosu Ball
20. Intense Jump Rope

1. Row, Upright Row, Bent over rows, Deadlift, rap-Bar Deadlift

2. Pull-up, Weighted Pullup and Chin-ups

3. Wide-grip pull-up (Machine)

4. Pull-down

5. Seated cable rows 

6. Roman Chair Back Extension

7. Reverse flye

8. Cat-Cow

9. T-Bar rows

10. One-arm dumbbell rows 

11. Back extensions

12. Swiss Ball Leg Curl

13. Rotational Inverted Row

14.  Bird Dog Heavy Row

15. Squat

1. EZ-Bar curl

2. Incline dumbbell curl and seated dumbbell curl

3. Cross body Hammer curl

4. Dumbbell bicep curl

5. Wide-grip standing barbell curl

6. Cable hammer curls - rope attachment

7. TRX bicep curl and Inverted row

8. Machine bicep curl

9. Decline dumbbell curl

10. Rope curls

1. Leg swings

2. Lungs with a twist

3. Squat or bodyweight squat

4. bodyweight lungs and Leg and Glute Activation

-Forward Lunges

-Reverse Lunges

- Lateral Lunges

5. Glute bridge

6. 
   

7. Front barbell squat 

8. Barbell squat

9. Split squats

10. walking lunges

11. single leg deadlift

12. side leg raise

13. squat jump

14. lage raise

15. sumo squat

16. sumo deadlift

17. crab walk execrises 

18. 
    

1. Overhead Press and dumbbell push press

2. Machine Lateral raise

3. Side Lateral raise, Front Raise

4. Reverse Flye and Rear delt fly

5. Face pull and cable lateral raise

6. Upright row

7. Bent-over row

8. T push-up

1.  http://eosfitness.com/blog/10-workouts-to-get-stronger-sculpted-legs

2. https://www.mensjournal.com/workouts/leg-workouts/