Chest:
Pushups
twisting dumbbell press (seated, leaning back, similar to a benchpress) palms away, then at the top palms facing you
cable cross overs,
Incline dumbbell chest fly with neutral grip (laying on back - chest out - elbows slightly bent)
Back:
pull-ups, wide grip, close-grip, underhanded (chest out & look up)
dumbell row (one knee resting on bench, chest facing ground - pull down and out) - Dumbbell Row
rope - straight-arm pull down
sitting cable row
Dead lifts (or rack pulls?)
5 MUST-DO BACK EXERCISES - With CO-CEO Alex Savva
BODYBUILDING BACK WORKOUT FOR A THICKER BACK
Legs:
Squats or dumbbell squats (press into heels & look up & ass to grass) or goblet squat
Free motion squat
TRX single leg squat (or stability ball)
Leg presses (stabilize knee avoid injury and supination)
Alternating Dumbbell Lunges (use good form!! Look up) - Reverse
Hip abduction/adduction
Calves!!
Shoulders:
Neutral Grip Sternum Chin Up (look up chest out)
Arnold Press (standing; lifting dumbbells over your head/shoulders)
Bent-Over Forward Raise (neutral grip; standing/squatting - legs together)
Bent-Over Reverse Fly Neutral grip; standing/squatting)
Bent-Over Reverse Fly Pronated Grip reverse fly - legs together
Cable External Rotation (for infraspinatus muscle)
Prone Reverse Fly off Bench (on stomach)
Upper-Arms - Biceps:
Dumbbell Hammer Curl (or with kettle bells)
Zottman Curls (standing; using dumbbells; a normal curl but rotate at the top; and bring down in that same direction, and then flip it again at the bottom...so two flips basically)
High cable curl
Concentration curl
Seated Incline dumbbell curl
Upper-Arms -Triceps:
Triceps: V-Dips (use gloves to protect wrist - keep elbows in to focus triceps - look up chest out - don't lean forward unless you want to hit chest)
Triceps: Dumbbell Tricep Kickback (on all fours it is easier to balance) - How To: Tricep Kickback (Dumbbell)
Triceps: Tricep Rope Pull Downs (or overhead)
Triceps: Bodyweight tricep extension http://youtu.be/VYgVTinbx_A
Triceps: Close grip push ups
Misc : http://youtu.be/IDrmnHciAiM
Forearms (high rep low weight)
Reverse curls on EZ curl bar
Single arm alternating dumbbell hammer curls across body
Midline Curls
Forearm extensions
Finger curls
Wrist curls
Abs
Reverse crunches
Crunches
Bicycle crunches or Russian twist
Vertical chair knee raise
Toe touches
Alternating toe touch
Plank or ab wheel roll out
Ab pull down / kneeling crunch with rope