Kishore Naib
  kishorenaib

List of lifts




Ab machine
(49)

Abs

Decline ab bench
(9)

Abs

Conventional deadlift
(24)

Back depth

One arm DB row
(27)

Back depth

Rack pull
(86)

Back depth

Seated Cable row (wide grip handles or dual pulley)
(81)

Back depth

Seated row machine
(26)

Back depth

Supported T-bar row
(25)

Back depth

Behind the neck lat pulldown (wide / overhand grip)
(58)

Back width

Cable lat pull side pull downs
(73)

Back width

Dual grip pull down. Sitting backwards, Labrada style
(57)

Back width

Lying DB pullovers
(60)

Back width

Pull ups (Wide grip overhand)
(82)

Back width

Pulldown Machine
(79)

Back width

Seated cable row. Underhand grip cutler style or V handle or dual pulley horizontal.
(59)

Back width

Standing cable pull downs (or supine)
(77)

Back width

Bicep Cable Curl
(80)

Biceps

Ez-bar curl (wide / supinated grip)
(29)

Biceps

Machine preacher curls
(61)

Biceps

Preacher DB curl (supinated grip)
(28)

Biceps

Seated alternating DB hammer curl
(30)

Biceps

Standing alternating DB curls (supinating grip)
(62)

Biceps

Standing cable ez-bar curl
(63)

Biceps

Seated calf raise
(5)

Calves

Standing calves - Smith machine or leg press
(6)

Calves

Decline BB Bench Press
(43)

Chest

Decline DB Press
(12)

Chest

Flat BB Bench Press
(41)

Chest

Flat DB Bench Press
(10)

Chest

Flat dumbell flies
(13)

Chest

Incline BB Bench Press
(42)

Chest

Incline DB Press
(11)

Chest

Incline Machine Bench Press - Weighted
(78)

Chest

Pec Cable Flyes
(72)

Chest

Pec Deck
(44)

Chest

Lying hamstring curl
(35)

Hamstrings

RDL
(36)

Hamstrings

Seated leg curl
(4)

Hamstrings

Inner thigh machine
(39)

Inner thigh

DB Walking Lunges
(7)

Leg Finisher

Outer thigh machine
(40)

Outer thigh

Back squat - flat shoes, no belt
(32)

Quads

Leg extension
(34)

Quads

Leg press
(33)

Quads

Machine hack squat
(2)

Quads

PL Belted Oly shoe back squat
(1)

Quads

Barbell front raises
(21)

Shoulders

Bent over DB rear delt raise
(23)

Shoulders

Cable bent-over rear-delt pull-apart
(56)

Shoulders

Cable crucifix side-delt
(54)

Shoulders

Cable Front Raise
(74)

Shoulders

Cable standing rear-delt pull-apart
(55)

Shoulders

DB Front Raises - Seated, now with English
(53)

Shoulders

Face pulls - rope
(75)

Shoulders

Lying front raise
(84)

Shoulders

Machine lateral raise
(51)

Shoulders

Machine OHP finisher - girly machine
(88)

Shoulders

Machine overhead press
(52)

Shoulders

Machine overhead press - Alternate Arms
(85)

Shoulders

Monkey row (armpit row)
(87)

Shoulders

Rear delt (reverse pec dec machine)
(22)

Shoulders

Seated barbell military press
(19)

Shoulders

Seated DB OHP - Light, High rep
(83)

Shoulders

Seated DB overhead press
(50)

Shoulders

Standing DB lateral raise
(20)

Shoulders

Upright row
(71)

Shoulders

Smith Machine Shrugs
(76)

Traps

Standing or Seated DB shrugs
(31)

Traps

Close grip bench (with ez-bar)
(15)

Triceps

Dips
(46)

Triceps

Seated DB Overhead Tricep extension - one dumbell each hand
(45)

Triceps

Skull crushers with EZ bar
(14)

Triceps

Standing cable tricep pushdown (rope or bar)
(47)

Triceps

Tricep extension machine
(68)

Triceps

Two-arm bent-over DB tricep kickbacks
(17)

Triceps

Two-arm seated DB french press
(16)

Triceps