workout.md

Shoulders

Front Deltoid
    1. Standing Barbell Shoulder Press
    2. Seated Dumbbell Shoulder Press

Side Deltoid
    1. Standing Dumbbell Lateral Raise
    2. Lying Incline Lateral Raise
    3. Cable Lateral Raise

Rear Deltoid
    1. Cable Rear Deltoid Flies (Double Arm)
    2. Cable Rear Deltoid Flies (Single Arm)
    3. Bent-over reverse Dumbbell Flies (Seated)
    

Traps

1. Cable Shrugs with Bar

Chest

Upper Chest
    1. Barbell Bench Press
    2. 15 Degree Incline Dumbbell Press

Lower Chest
    1. Slight Decline Dumbbell Press
    2. Flat Dumbbell Press

Middle Chest
    1. Lying Chest Flies
    2. Close Grip Dumbbell Press
    3. Seated Cable Fly (Chest Level)

Triceps

1. Cable overhead extension (Long head)
2. Rope Pushdown (Medial head)
3. Tricep dips (Lateral + Medial) (narrow grip, don't lean forward)

Back

Overall Back
    1. Deadlift
    2. Bent-over Barbell Row (Underhand always)

Upper Back Focused
    1. Wide Grip Seated Cable Row (Elbows angled out)
    2. Chest supported Seated Machine Row (Elbows angled out)

Lower Back Focused
    1. Close Grip Seated Cable Row (lean forward)
    2. Pull Ups
    3. Lat Pulldown
    4. Chin ups

Biceps

1. Dumbbell Preacher Curls
2. Dumbbell Hammer curl (on preacher curl machine)

Abs

1. Ab Roller (10 reps)
2. Hanging Bottom up Full (10-25 reps)
3. Crunches (10-25 reps)
4. Russian Twists (1 minute)
5. Repeat all 3 times
6. Handstand Pushup