WORKOUT GUIDE EXERCISE LIST
1. CHEST PRESS 2. INCLINE CHEST PRESS 3. DECLINE CHEST PRESS 4. CHEST FLIES 5. INCLINE FLIES 6. DECLINE FLIES 7. TRICEP EXTENSIONS 8. ALTERNATING PUNCHES 9. TRICEP KICKBACKS 10. CURLS 11. HAMMER CURLS 12. REVERSE CURLS 13. WRIST CURLS 14. SHOULDER PRESS 15. SEATED LATERAL RAISES 16. SEATED FORWARD RAISES 17. ACROSS BODY RAISES 18. STANDING ROWS 19. HIGH PULLS 20. SHRUGS 21. SIDE REACHES 22. ROTATOR CUFF IN 23. ROTATOR CUFF OUT 24. OBLIQUE TWISTS 25. CRUNCHES 26. CRUNCHES WITH A TWIST 27. SQUATS HOLDING HANDLES 28. BENT OVER ROWS 29. WOOD CHOPPERS 30. GOOD MORNINGS 31. CALF RAISES
2 CHEST PRESS •Wonder Arm position: Middle •Muscles worked: Chest, tricep
INCLINE CHEST PRESS •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, triceps
3 DECLINE CHEST PRESS •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, triceps
CHEST FLIES •Wonder Arm position: Middle •Muscles worked: Upper and lower chest, biceps
4 INCLINE FLIES •Wonder Arm position: Mid-lower •Muscles worked: Upper chest, biceps
DECLINE FLIES •Wonder Arm position: Mid-upper •Muscles worked: Upper and lower chest, biceps
5 TRICEP EXTENSIONS •Wonder Arm position: Up •Muscles worked: Triceps
ALTERNATING PUNCHES •Wonder Arm position: Middle •Muscles worked: Triceps, chest
6 TRICEP KICKBACKS •Wonder Arm position: Mid-lower •Muscles worked: Triceps
CURLS •Wonder Arm position: Down •Muscles worked: Biceps
7 Grip Close-up
HAMMER CURLS •Wonder Arm position: Down •Muscles worked: Biceps
Grip Close-up
REVERSE CURLS •Wonder Arm position: Down •Muscles worked: Biceps, forearms
8 WRIST CURLS •Wonder Arm position: Down •Muscles worked: Wrist flexors, forearms
SHOULDER PRESS •Wonder Arm position: Middle •Muscles worked: Shoulders, back, triceps
9 SEATED LATERAL RAISES •Wonder Arm position: Down •Muscles worked: Shoulders, trapezius
SEATED FORWARD RAISES •Wonder Arm position: Down •Muscles worked: Shoulders, back
10 ACROSS BODY RAISES •Wonder Arm position: Mid-lower •Muscles worked: Shoulders, back
STANDING ROWS •Wonder Arm position: Mid-upper •Muscles worked: Shoulders, back
11 HIGH PULLS •Wonder Arm position: Down •Muscles worked: Shoulders, back
SHRUGS •Wonder Arm position: Down •Muscles worked: Trapezius
12 SIDE REACHES •Wonder Arm position: Mid-upper •Muscles worked: Shoulders, obliques
ROTATOR CUFF IN •Wonder Arm position: Middle •Muscles worked: Rotator cuff
13 ROTATOR CUFF OUT •Wonder Arm position: Middle •Muscles worked: Rotator cuff
OBLIQUE TWISTS •Wonder Arm position: Mid-upper •Muscles worked: Obliques
14 CRUNCHES •Wonder Arm position: Mid-upper •Muscles worked: Abs
CRUNCHES WITH A TWIST •Wonder Arm position: Up •Muscles worked: Abs, Obliques
15 SQUATS HOLDING HANDLES •Wonder Arm position: Down •Muscles worked: Quadriceps and glutes
BENT OVER ROWS •Wonder Arm position: Down •Muscles worked: Upper and mid-back
16 WOOD CHOPPERS •Wonder Arm position: Mid-upper •Muscles worked: Back, shoulders, abs
DEADLIFT •Wonder Arm position: Down •Muscles worked: Hamstrings, lower back
17 CALF RAISES •Wonder Arm position: Down •Muscles worked: Calves
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