Select a Muscle Group Below For Pictures and Techniques
We have included step by step weight training instructional guides for over 300 strength training exercises. Each instructional page will show you how to properly perform a specific weight training movement. We offer detailed photos and tips for each exercise!
Use this in conjunction with our Workout Data Base for Maximum gains:
3 Days per Week Full Body Workouts Split Routines
Front Side:
 |
Neck |
| Traps (trapezius) | |
| Shoulders (deltoids) | |
| Chest (pectoralis) | |
| Triceps (triceps brachii) | |
| Biceps (biceps brachii) | |
| Forearm (brachioradialis) | |
| Abs (rectus abdominis) | |
| Quads (quadriceps) | |
Back Side:
 |
Traps (trapezius) |
| Shoulders (deltoids) | |
| Triceps (triceps brachii) | |
| Biceps (biceps brachii) | |
| Lats (latissimus dorsi) | |
| Forearm (brachioradialis) | |
| Middle Back (rhomboids) | |
| Lower Back | |
| Glutes (gluteus maximus and medius) | |
| Hamstrings (biceps femoris) | |
| Calves (gastrocnemius) |
Bodybuilding and Weight Training Exercise Database
TPS Duce Routine (Cutting Edge Training Method) The Pumping Station Exclusive
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