Exercises of The Solid Bodybuilding Program

Muscle Group

Muscle Building Exercises

Muscle Shaping Exercises

Chest

Barbell Bench Press

Dumbbell Pull Overs

Dumbbell Bench Press

Flat Bench Dumbbell Flys

Incline Barbell Bench Press

Dumbbell Pull Overs

Incline Dumbbell Bench

Flat Bench Cable Flyers

Decline Barbell Bench Press

Standing Cable Flyers

Decline Dumbbell Press

Cable Crossovers

Pec Deck Flyers

Machine Flyers

Dips

Back

Deadlifts

One Arm Dumbbell Flyers

Bent-Over Rows

Lat Pull-Over Machine

T-Bar Rows

One Arm Cable Rows

Seated Cable Rows

Lat Shrugs

Lat Machine Pull-Downs

Reverse Grip Pull-Downs

Pull-Ups

Upper Leg

Squats

Hack Squats

Leg Press

Leg Extensions

Front Squats

Lying Leg Curls

Smith Machine Squats

Seated Leg Curls

Stiff-Legged Deadlifts

Standing Leg Curls

Lunges

Calves

Seated Calf Raises

Single Leg Calf Raises

Standing Calf Raises

Single Leg Calf Stretch

Donkey Calf Raises

Leg Press Calf Raises

Shoulders

Seated Barbell Press

Front Lateral Raises

Seated Dumbbell Press

Side Lateral Raises

Shrugs

Bent Over Laterals

Smith Machine Press

Cable Cross Laterals

Front Cable Rows

Machine Laterals

Upright Rows

Biceps

Standing Barbell Curls

Preacher Curls

Standing Dumbbell Curls

One Arm Concentration Curls

SeatedDumbbell Curls

Seated Cable Curls

Incline Dumbbell Curls

High Cable Curls

Hammer Curls

Barbell Reverse Curls

Triceps

Close Grip Bench Press

Cable Push Downs

Lying Triceps Extensions

Overhead Extensions

EX Bar Pullovers

Cable Rope Extensions

Overhead Extensions

Dumbbell Kick Backs

Cable Kick Backs

Forearms

Palm up Wrist Curls

Dumbbell Wrist Curls

Barbell Reverse Curls

Cable Wrist Curls

Behind the Back Wrist Curl

Abdominal

Crunches

Hanging Leg Raises

Reverse Crunches

Machine Crunches

Side Crunches

Cable Rope Crunches

Seated Leg Tucks

Hanging Leg Raises

Isometric Ab Flexes

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