#1 - Upper - Simple 9 Let me ins#2 - Lower - Simple 4 Little piggies#3 - Cardio Advanced 1 Skipping#4 - Core 9 Pushup Position Bird Dog#5 - Static 5 Handstand#6 - Upper - Advanced 11 Ball pushups#7 - Lower - Advanced 8 Iron mikes#8 - Core 1 Crunches#9 - Cardio Simple 5 Mountain climbers#10 - Whole body 7 Camel Walk

Upper Body Lower Body Core1 Diamond pushups 1 Regular squats 12 Wide pushups 2 Sissy squats 23 Regular pushups 3 Calf raises 34 Dips 4 Little piggies 45 Alligator pushups 5 Side lunges 56 Shoulder pushups 6 Sumo squats 67 Knuckles pushups 7 Bulgarian split squats 78 Inverted rows 8 Iron mikes 89 Let me ins 9 Box jumps 9

10 Dive Bombers 10 One leg squats 1011 Ball pushups 1112 Pylo pushups 1213 Pseudo plance 1314 Chest rollouts 1415 Spider pushups16 Superman pushups17 Door pullups18 Staggered pushups19 Dolphin pushups

Core Static CardioCrunches 1 Plank 1Hip raises 2 Side plank (both sides) 2Air Plunges 3 L-sit 3Bicycle 4 Wall squat hold 4Hello Darling 5 Handstand 5V-ups 6 Superman 6Jackknives 7 HollowIron Crosses (see YAYOG)Pushup Position Bird DogAb rolloutsStraight leg raiseDragon FlagSupermanHollow

Cardio Whole bodySkipping 1 Bear crawlsJumping jacks 2 BurpeesReaction ball 3 Side crab walkRunning on spot 4 Confused Bear CrawlMountain climbers 5 Hill Bear CrawlStep ups 6 Bear Sprint

7 Camel Walk8 Crayfish Walk9 Crab Walk

10 Frog Jumps11 Frog Stand12 Goose Walk13 Frightened Goose Walk14 Gorilla Jumps15 Gorilla Walk16 Limping Lamb17 The Mighty Albatross18 Snake Crawl19 Dragon Crawl 20 Panther Crawl21 The Chimp22 Crocodile Walk23 Scorpion Crawl24 Tiger Crawl

http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/

http://extreme-exercises.com/animal-exercises-vs-human-exercises-is-there-a-difference/

Upper LowerDB Clean Globet SquatDB Shoulder Press Weighted LungeDB Triceps ExtensionsWoodchoppersDeadliftRomanian DeadliftKB SwingOH-KB Clean and JerkRows

Exercise Namesort iconDumbbell Side BendsSeated Dumbbell Side BendsTwisting Decline Dumbbell SitupsWeighted Chair Knee RaiseWeighted Hanging Knee RaiseBent Over Dumbbell RowDumbbell PulloverIncline Bench Two Arm Dumbbell RowOne Arm Dumbbell RowPalm Rotational RowPalms In Bent Over Dumbbell RowReverse Grip Bent Over Dumbbell RowReverse Grip Incline Bench Two Arm Dumbbell RowAlternate Dumbbell Hammer Preacher CurlAlternate Dumbbell Preacher CurlAlternate Incline Dumbbell CurlAlternate Incline Hammer CurlAlternate Seated Dumbbell CurlAlternate Seated Hammer CurlAlternate Standing Hammer CurlAlternating Standing Dumbbell CurlConcentration CurlDumbbell Hammer Preacher CurlDumbbell Preacher CurlExercise Ball Dumbbell CurlHammer Curl Across The Body AKA Pinwheel CurlsHammer Preacher CurlIncline Bench Dumbbell CurlIncline Bench Hammer CurlIncline Dumbbell CurlIncline Hammer CurlLying Dumbbell CurlLying Wide Dumbbell CurlOne Arm Dumbbell Hammer Preacher CurlOne Arm Dumbbell Preacher CurlOne Arm Prone Dumbbell CurlOne Arm Prone Hammer Dumbbell CurlOne Arm Seated Dumbbell CurlOne Arm Seated Hammer CurlOne Arm Standing Dumbbell CurlOne Arm Standing Hammer CurlProne Incline Dumbbell CurlProne Incline Hammer CurlSeated Dumbbell Curl

Seated Hammer CurlStanding Dumbbell CurlStanding Hammer CurlTwisting Standing Dumbbell CurlZottman CurlZottman Preacher CurlOne Leg Seated Dumbbell Calf RaiseSeated Dumbbell Calf RaiseStanding One Leg Calf Raise With DumbbellAlternate Decline Dumbbell FlysAlternate Dumbbell Bench Press (high start)Alternate Dumbbell Bench Press (low start)Alternate Dumbbell FlysAlternate Incline Dumbbell FlysDecline Dumbbell Bench PressDecline Dumbbell FlysDumbbell Bench PressDumbbell Floor PressDumbbell FlysDumbbell PulloverIncline Dumbbell Bench PressIncline Dumbbell FlysOne Arm Dumbbell Bench PressPalms In Decline Dumbbell Bench PressPalms In Dumbbell Bench PressPalms In Incline Dumbbell Bench PressReverse Dumbbell Bench PressDumbbell Reverse Preacher CurlDumbbell Wrist Curl Over BenchNeutral Dumbbell Wrist Curl Over BenchOne Arm Dumbbell Wrist Curl Over BenchOne Arm Neutral Dumbbell Wrist Curl Over BenchOne Arm Reverse Dumbbell Preacher CurlOne Arm Reverse Dumbbell Wrist Curl Over BenchOne Arm Seated Dumbbell Wrist CurlOne Arm Seated Neutral Dumbbell Wrist CurlOne Arm Seated Reverse Dumbbell Wrist CurlReverse Concentration CurlReverse Dumbbell Wrist Curl Over BenchSeated Dumbbell Wrist CurlSeated Neutral Dumbbell Wrist CurlSeated Reverse Dumbbell Wrist CurlStanding Alternate Dumbbell Reverse CurlStanding Dumbbell Reverse CurlStanding One Arm Dumbbell Reverse Curl

Bench One Leg Dumbbell SquatDumbbell DeadliftDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step UpDumbbell Walking LungeDumbbell Wall SquatFrog SquatIncline Bench Dumbbell LungeOne Leg Dumbbell Squat (AKA Bulgarian squat)Pile SquatBench One Leg Dumbbell SquatDumbbell DeadliftDumbbell Hamstring CurlDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step UpDumbbell Stiff Leg DeadliftDumbbell Stiff Leg Deadlift On BenchDumbbell Walking LungeDumbbell Wall SquatFrog SquatIncline Bench Dumbbell LungeOne Leg Dumbbell Squat (AKA Bulgarian squat)Pile SquatBench One Leg Dumbbell SquatDumbbell DeadliftDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step Up

Dumbbell Walking LungeDumbbell Wall SquatFrog SquatIncline Bench Dumbbell LungeOne Leg Dumbbell Squat (AKA Bulgarian squat)Pile SquatAlternate Bent Over Dumbbell Reverse FlyAlternate Dumbbell Lateral RaiseAlternate Dumbbell Reverse Fly On Incline BenchAlternate Lying Dumbbell Reverse FlyAlternate One Arm Standing Palms In Dumbbell PressAlternate Seated Arnold PressAlternate Seated Bent Over Dumbbell Reverse FlyAlternate Seated Dumbbell Front RaiseAlternate Seated Dumbbell PressAlternate Seated Palms In Dumbbell PressAlternate Standing Arnold PressAlternate Standing Dumbbell Front RaiseAlternate Standing Dumbbell PressBent Over Dumbbell Reverse FlyDublin PressDumbbell Front Raise On Incline BenchDumbbell Lateral RaiseDumbbell Reverse Fly On Incline BenchLying Dumbbell Reverse FlyOne Arm Bent Over Dumbbell Reverse FlyOne Arm Dumbbell Front Raise On Incline BenchOne Arm Dumbbell Lateral RaiseOne Arm Dumbbell Reverse Fly On Incline BenchOne Arm Lying Dumbbell Reverse FlyOne Arm Seated Arnold PressOne Arm Seated Bent Over Dumbbell Reverse FlyOne Arm Seated Dumbbell Front RaiseOne Arm Seated Dumbbell PressOne Arm Seated Palms In Dumbbell PressOne Arm Standing Arnold PressOne Arm Standing Dumbbell Front RaiseOne Arm Standing Dumbbell PressOne Arm Standing Palms In Dumbbell PressSeated Alternate Dumbbell Lateral RaiseSeated Arnold PressSeated Bent Over Dumbbell Reverse FlySeated Dumbbell Front RaiseSeated Dumbbell Lateral RaiseSeated Dumbbell Press

Seated One Arm Dumbbell Lateral RaiseSeated Palms In Dumbbell PressStanding Arnold PressStanding Dublin PressStanding Dumbbell Front RaiseStanding Dumbbell PressStanding Palms In Dumbbell PressDumbbell ShrugDumbbell Upright RowOne Arm Dumbbell Upright RowSeated Dumbbell ShrugTate PressAlternate Bent Over Dumbbell KickbackAlternate Lying Dumbbell ExtensionAlternate Seated Bent Over Dumbbell KickbackBent Over Dumbbell KickbackClose Grip Dumbbell PressDecline Lying Dumbbell ExtensionDumbbell Tricep KickbackExercise Ball Two Arm Dumbbell ExtensionIncline Two Arm Dumbbell ExtensionLying Dumbbell ExtensionLying Single Dumbbell ExtensionOne Arm Bent Over Dumbbell KickbackOne Arm Lying Dumbbell ExtensionOne Arm Pronated Dumbbell ExtensionOne Arm Seated Bent Over Dumbbell KickbackOne Arm Seated Dumbbell ExtensionOne Arm Standing Dumbbell ExtensionSeated Bent Over Dumbbell KickbackTwo Arm Seated Dumbbell ExtensionTwo Arm Standing Dumbbell Extension

Primary Muscle(s) Secondary Muscle(s) MechanicsAbs IsolationAbs IsolationAbs Lower Back CompoundAbs CompoundAbs Forearms CompoundBack Biceps CompoundBack, Chest IsolationBack Biceps CompoundBack Biceps CompoundBack Biceps CompoundBack Biceps CompoundBack Biceps CompoundBack Biceps CompoundBiceps Forearms IsolationBiceps IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps Forearms IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps IsolationBiceps Forearms IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps Isolation

Biceps Forearms IsolationBiceps IsolationBiceps Forearms IsolationBiceps Forearms IsolationBiceps Forearms IsolationBiceps Forearms IsolationCalves IsolationCalves IsolationCalves IsolationChest Shoulders IsolationChest Shoulders CompoundChest Shoulders CompoundChest Shoulders IsolationChest Shoulders IsolationChest Shoulders CompoundChest Shoulders IsolationChest Shoulders CompoundChest Shoulders, Triceps CompoundChest Shoulders IsolationBack, Chest IsolationChest Shoulders CompoundChest Shoulders IsolationChest Triceps CompoundChest Shoulders, Triceps CompoundChest Shoulders CompoundChest Triceps CompoundChest Shoulders CompoundForearms Biceps IsolationForearms IsolationForearms IsolationForearms IsolationForearms IsolationForearms Biceps IsolationForearms IsolationForearms IsolationForearms IsolationForearms IsolationForearms Biceps IsolationForearms IsolationForearms IsolationForearms IsolationForearms IsolationForearms Biceps IsolationForearms Biceps IsolationForearms Biceps Isolation

Glutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps Lower Back CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps Lower Back CompoundHamstrings IsolationGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundHamstrings Glutes, Lower Back IsolationHamstrings Glutes, Lower Back IsolationGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps Lower Back CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps Compound

Glutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundGlutes, Hamstrings, Quadriceps CompoundShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders Triceps CompoundShoulders Triceps CompoundShoulders IsolationShoulders IsolationShoulders Triceps CompoundShoulders Triceps CompoundShoulders CompoundShoulders IsolationShoulders Triceps CompoundShoulders IsolationShoulders Triceps CompoundShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders IsolationShoulders Triceps CompoundShoulders IsolationShoulders IsolationShoulders Triceps CompoundShoulders Triceps CompoundShoulders Triceps CompoundShoulders IsolationShoulders Triceps CompoundShoulders Triceps CompoundShoulders IsolationShoulders Triceps CompoundShoulders IsolationShoulders IsolationShoulders IsolationShoulders Triceps Compound

Shoulders IsolationShoulders Triceps CompoundShoulders CompoundShoulders Triceps CompoundShoulders IsolationShoulders Triceps CompoundShoulders Triceps CompoundTraps IsolationTraps Biceps, Shoulders CompoundTraps Biceps CompoundTraps IsolationTraps Shoulders CompoundTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps Shoulders CompoundTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps IsolationTriceps Isolation

TypeAbs Abs Abs Abs Abs Back Back Back Back Back Back Back Back Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps Biceps

Biceps Biceps Biceps Biceps Biceps Biceps Calves Calves Calves Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Chest Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms Forearms

Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Glutes Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps

Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders

Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Shoulders Traps Traps Traps Traps Traps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps Triceps

Exercise Namesort iconAbdominal Air BikeAbdominal PendulumAlternate Reach And CatchBench Jack KnifeChair Leg RaiseDecline Abdominal ReachDecline Bench Alternate Knee RaiseDecline Bench Alternate Leg RaiseDecline Bench Knee RaiseDecline Bench Leg RaiseDecline Leg Raise With Hip ThrustDecline Sit UpFloor Crunch (legs on bench)Floor Toe ReachHanging Knee RaiseHanging Leg RaiseHip ThrustsLower Abdominal Hip RollLying Alternate Floor Leg RaiseLying Alternate Knee RaiseLying Bench Leg RaiseLying Floor Knee RaiseLying Floor Leg RaiseLying Heel TouchesLying Leg Raise With Hip ThrustPlankPlank With Feet On BenchReach And CatchRoman Chair Knee RaiseRoman Chair Twisting Knee RaiseRussian TwistSeated Leg TucksSide CrunchSide Crunch With Leg LiftSide PlankSit UpTwisting Bench CrunchTwisting Decline Sit UpTwisting Floor CrunchTwisting Hanging Knee RaiseChin UpClose Grip Pull UpHigh Inverted RowHyperextension

Inverted RowRope Pull UpV-Bar Pull UpWide Grip Chin UpWide Grip Pull UpBodyweight Standing Calf RaiseDonkey Calf RaiseFloor Calf RaiseOne Leg Donkey Calf RaiseOne Leg Floor Calf RaiseOne Leg Standing Bodyweight Calf Raise1 Leg PushupBench PushupsChest DipDeep Push UpsIncline Push UpsKnee PushupsPush UpWide Grip Push UpsBodyweight Jump SquatBodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatGlute Kick BackIncline Bench Bodyweight LungeOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatRear Bodyweight LungeSissy SquatBodyweight Jump SquatBodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatIncline Bench Bodyweight LungeOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatRear Bodyweight LungeSissy SquatBodyweight Jump Squat

Bodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatIncline Bench Bodyweight LungeOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatRear Bodyweight LungeSissy SquatBench DipsClose Grip Push UpSingle Bench DipThree Bench DipTricep Dips

Primary Muscle(s) Secondary Muscle(s) Mechanics TypeAbs Compound Abs Abs Isolation Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Compound Abs Abs Compound Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Isolation Abs Abs Isolation Abs Abs Forearms Compound Abs Abs Forearms Isolation Abs Abs Isolation Abs Abs Isolation Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Isolation Abs Abs Isolation Abs Abs Compound Abs Abs Compound Abs Abs Lower Back Isolation Abs Abs Lower Back Isolation Abs Abs Isolation Abs Abs Compound Abs Abs Compound Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Hip Flexors Compound Abs Abs Lower Back Isolation Abs Abs Isolation Abs Abs Isolation Abs Abs Compound Abs Abs Isolation Abs Abs Forearms Compound Abs Back Biceps Compound Back Back Biceps Compound Back Back Biceps Compound Back Back Hamstrings Isolation Back

Back Biceps Compound Back Back Biceps Compound Back Back Biceps Compound Back Back Biceps Compound Back Back Biceps Compound Back Calves Isolation Calves Calves Isolation Calves Calves Isolation Calves Calves Isolation Calves Calves Isolation Calves Calves Isolation Calves Chest Shoulders, Triceps Compound Chest Chest Shoulders Compound Chest Chest Shoulders Compound Chest Chest Shoulders Compound Chest Chest Shoulders, Triceps Compound Chest Chest Shoulders, Triceps Isolation Chest Chest Shoulders Compound Chest Chest Shoulders Compound Chest Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes Isolation Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Glutes Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Hamstrings Glutes, Hamstrings, Quadriceps Compound Quadriceps

Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Glutes, Hamstrings, Quadriceps Compound Quadriceps Triceps Shoulders Compound TricepsTriceps Shoulders Compound TricepsTriceps Shoulders Compound TricepsTriceps Shoulders Compound TricepsTriceps Chest, Shoulders Compound Triceps

Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Hamstrings Quadriceps

Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps Quadriceps

Exercise Namesort iconAbdominal Air BikeAbdominal Barbell RolloutsBench Jack KnifeDecline Abdominal ReachDecline Bench Alternate Knee RaiseDecline Bench Knee RaiseDecline Leg Raise With Hip ThrustExercise Ball Leg TuckHanging Knee RaiseLying Alternate Knee RaiseLying Heel TouchesLying Leg Raise With Hip ThrustRoman Chair Knee RaiseRoman Chair Twisting Knee RaiseSeated Leg TucksSide Crunch With Leg LiftTwisting Decline Dumbbell SitupsTwisting Decline Sit UpTwisting Hanging Knee RaiseWeighted Chair Knee RaiseWeighted Hanging Knee RaiseBarbell Pullover And PressBent Over Dumbbell RowBent Over RowChin UpClose Grip Bent Over RowClose Grip Pull UpDeadliftEZ Bar Reverse Grip Bent Over RowHigh Inverted RowIncline Bench Barbell RowIncline Bench Two Arm Dumbbell RowInverted RowOne Arm Bent Over RowOne Arm Dumbbell RowPalm Rotational RowPalms In Bent Over Dumbbell RowReverse Grip Bent Over Dumbbell RowReverse Grip Bent Over RowReverse Grip Incline Bench Barbell RowReverse Grip Incline Bench Two Arm Dumbbell RowRope Pull UpV-Bar Pull UpWide Grip Chin Up

Wide Grip Pull Up1 Leg PushupAlternate Dumbbell Bench Press (high start)Alternate Dumbbell Bench Press (low start)Barbell Bench PressBarbell Pullover And PressBench PushupsChest DipDecline Bench PressDecline Dumbbell Bench PressDeep Push UpsDumbbell Bench PressDumbbell Floor PressExercise Ball Dumbbell PressExercise Ball Push UpFloor Bench PressGuillotine PressIncline Bench PressIncline Dumbbell Bench PressIncline Exercise Ball Push UpIncline Push UpsOne Arm Dumbbell Bench PressPalms In Decline Dumbbell Bench PressPalms In Dumbbell Bench PressPalms In Incline Dumbbell Bench PressPush UpReverse Dumbbell Bench PressReverse Grip Bench PressReverse Grip Incline Bench PressWeighted Chest DipWide Grip Bench PressWide Grip Push UpsWide Reverse Grip Bench Press1/2 Squat1/4 SquatBarbell Hack SquatBarbell Jumping SquatsBarbell LungeBarbell Rear LungeBarbell Side LungeBarbell Side Split SquatBarbell Split JumpBarbell Step UpsBench One Leg Dumbbell SquatBodyweight Jump Squat

Bodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatBox Squat (shown with bench)DeadliftDecline Bench Barbell LungeDeep SquatDumbbell DeadliftDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step UpDumbbell Walking LungeDumbbell Wall SquatExercise Ball Wall SquatFrog SquatFront SquatFront Squat To BenchIncline Bench Bodyweight LungeIncline Bench Dumbbell LungeNarrow SquatOne Leg Barbell SquatOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatOne Leg Dumbbell Squat (AKA Bulgarian squat)Overhead SquatPile SquatRear Bodyweight LungeSissy SquatSpeed SquatsSquatSquat To BenchSumo SquatWalking Barbell LungeWeighted Exercise Ball Wall SquatWeighted Sissy SquatWeighted SquatWide Squat

Zerchers squat1/2 Squat1/4 SquatBarbell Hack SquatBarbell Jumping SquatsBarbell LungeBarbell Rear LungeBarbell Side LungeBarbell Side Split SquatBarbell Split JumpBarbell Step UpsBench One Leg Dumbbell SquatBodyweight Jump SquatBodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatBox Squat (shown with bench)DeadliftDecline Bench Barbell LungeDeep SquatDumbbell DeadliftDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step UpDumbbell Walking LungeDumbbell Wall SquatExercise Ball Wall SquatFrog SquatFront SquatFront Squat To BenchIncline Bench Bodyweight LungeIncline Bench Dumbbell LungeNarrow SquatOne Leg Barbell SquatOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatOne Leg Dumbbell Squat (AKA Bulgarian squat)

Overhead SquatPile SquatRear Bodyweight LungeSissy SquatSpeed SquatsSquatSquat To BenchSumo SquatWalking Barbell LungeWeighted Exercise Ball Wall SquatWeighted Sissy SquatWeighted SquatWide SquatZerchers squat1/2 Squat1/4 SquatBarbell Hack SquatBarbell Jumping SquatsBarbell LungeBarbell Rear LungeBarbell Side LungeBarbell Side Split SquatBarbell Split JumpBarbell Step UpsBench One Leg Dumbbell SquatBodyweight Jump SquatBodyweight LungeBodyweight Side LungeBodyweight SquatBodyweight Step UpBodyweight Walking LungeBodyweight Wall SquatBox Squat (shown with bench)Decline Bench Barbell LungeDeep SquatDumbbell DeadliftDumbbell Jumping SquatDumbbell LungeDumbbell Rear LungeDumbbell Side LungeDumbbell Split JumpDumbbell SquatDumbbell Squat To BenchDumbbell Step UpDumbbell Walking Lunge

Dumbbell Wall SquatExercise Ball Wall SquatFrog SquatFront SquatFront Squat To BenchIncline Bench Bodyweight LungeIncline Bench Dumbbell LungeNarrow SquatOne Leg Barbell SquatOne Leg Bodyweight SquatOne Leg Bodyweight Wall SquatOne Leg Dumbbell Squat (AKA Bulgarian squat)Overhead SquatPile SquatRear Bodyweight LungeSissy SquatSpeed SquatsSquatSquat To BenchSumo SquatWalking Barbell LungeWeighted Exercise Ball Wall SquatWeighted Sissy SquatWeighted SquatWide SquatZerchers squatAlternate One Arm Standing Palms In Dumbbell PressAlternate Seated Arnold PressAlternate Seated Dumbbell PressAlternate Seated Palms In Dumbbell PressAlternate Standing Arnold PressAlternate Standing Dumbbell PressClean PressDublin PressExercise Ball Barbell PressGuillotine PressMilitary PressMilitary Press Behind NeckOne Arm Seated Arnold PressOne Arm Seated Dumbbell PressOne Arm Seated Palms In Dumbbell PressOne Arm Standing Arnold PressOne Arm Standing Dumbbell PressOne Arm Standing Palms In Dumbbell PressRear Delt Barbell Row To Neck

Seated Alternating Front/Back Barbell PressSeated Arnold PressSeated Barbell PressSeated Barbell Press Behind NeckSeated Dumbbell PressSeated Palms In Dumbbell PressStanding Alternating Front/Back Barbell PressStanding Arnold PressStanding Dublin PressStanding Dumbbell PressStanding Palms In Dumbbell PressBarbell Upright RowDumbbell Upright RowOne Arm Dumbbell Upright RowTate PressBench DipsClose Grip Bench PressClose Grip Chest PressClose Grip Dumbbell PressClose Grip Push UpDecline Close Grip Bench PressExercise Ball DipIncline Close Grip Bench PressReverse Grip Close Grip Bench PressSingle Bench DipThree Bench DipTricep DipsWeighted Bench DipsWeighted Three Bench DipsWeighted Tricep Dips

Primary Muscle(s) Secondary Muscle(s)AbsAbs ShouldersAbsAbsAbsAbsAbsAbs ShouldersAbs ForearmsAbsAbsAbsAbsAbsAbsAbs Hip FlexorsAbs Lower BackAbsAbs ForearmsAbsAbs ForearmsBack, Chest Shoulders, TricepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack, Glutes, Hamstrings Core, Forearms, Lower Back, TrapsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack BicepsBack Biceps

Back BicepsChest Shoulders, TricepsChest ShouldersChest ShouldersChest ShouldersBack, Chest Shoulders, TricepsChest ShouldersChest ShouldersChest ShouldersChest ShouldersChest ShouldersChest ShouldersChest Shoulders, TricepsChest Shoulders, TricepsChest Shoulders, TricepsChest Shoulders, TricepsChest, Shoulders TricepsChest ShouldersChest ShouldersChest Shoulders, TricepsChest Shoulders, TricepsChest TricepsChest Shoulders, TricepsChest ShouldersChest TricepsChest ShouldersChest ShouldersChest Shoulders, TricepsChest Shoulders, TricepsChest Shoulders, TricepsChest ShouldersChest ShouldersChest ShouldersGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps

Glutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsBack, Glutes, Hamstrings Core, Forearms, Lower Back, TrapsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps Lower BackGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps ShouldersGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps

Glutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsBack, Glutes, Hamstrings Core, Forearms, Lower Back, TrapsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps Lower BackGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps

Glutes, Hamstrings, Quadriceps ShouldersGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps Lower BackGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps

Glutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, Quadriceps ShouldersGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsGlutes, Hamstrings, QuadricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShouldersShoulders TricepsShoulders Glutes, Hamstrings, Lower Back, TricepsShoulders TricepsShoulders TricepsChest, Shoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders Biceps

Shoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShoulders TricepsShouldersShoulders TricepsShoulders TricepsShoulders TricepsTraps Biceps, ShouldersTraps Biceps, ShouldersTraps BicepsTraps ShouldersTriceps ShouldersTriceps Chest, ShouldersTriceps ChestTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps ShouldersTriceps Chest, ShouldersTriceps ShouldersTriceps ShouldersTriceps Shoulders

Equipment UsedBodyweightBarbellBodyweightBodyweightBodyweightBodyweightBodyweightExercise BallBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightDumbbellsBodyweightBodyweightDumbbellsDumbbellsBarbellDumbbellsBarbellBodyweightBarbellBodyweightBarbellBarbellBodyweightBarbellDumbbellsBodyweightBarbellDumbbellsDumbbellsDumbbellsDumbbellsBarbellBarbellDumbbellsBodyweightBodyweightBodyweight

BodyweightBodyweightDumbbellsDumbbellsBarbellBarbellBodyweightBodyweightBarbellDumbbellsBodyweightDumbbellsDumbbellsExercise BallExercise BallBarbellBarbellBarbellDumbbellsExercise BallBodyweightDumbbellsDumbbellsDumbbellsDumbbellsBodyweightDumbbellsBarbellBarbellOtherBarbellBodyweightBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellDumbbellsBodyweight

BodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBarbellBarbellBarbellBarbellDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsExercise BallDumbbellsBarbellBarbellBodyweightDumbbellsBarbellBarbellBodyweightBodyweightDumbbellsBarbellDumbbellsBodyweightBodyweightBarbellBarbellBarbellBarbellBarbellExercise BallOtherOtherBarbell

BarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellDumbbellsBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBarbellBarbellBarbellBarbellDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsExercise BallDumbbellsBarbellBarbellBodyweightDumbbellsBarbellBarbellBodyweightBodyweightDumbbells

BarbellDumbbellsBodyweightBodyweightBarbellBarbellBarbellBarbellBarbellExercise BallOtherOtherBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellBarbellDumbbellsBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBodyweightBarbellBarbellBarbellDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbells

DumbbellsExercise BallDumbbellsBarbellBarbellBodyweightDumbbellsBarbellBarbellBodyweightBodyweightDumbbellsBarbellDumbbellsBodyweightBodyweightBarbellBarbellBarbellBarbellBarbellExercise BallOtherOtherBarbellBarbellDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsBarbellDumbbellsExercise BallBarbellBarbellBarbellDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsDumbbellsBarbell

BarbellDumbbellsBarbellBarbellDumbbellsDumbbellsBarbellDumbbellsDumbbellsDumbbellsDumbbellsBarbellDumbbellsDumbbellsDumbbellsBodyweightBarbellBarbellDumbbellsBodyweightBarbellExercise BallBarbellBarbellBodyweightBodyweightBodyweightOtherOtherOther

Cxcv--MPL;23X 1 Cxcv--MPL;23X 2 Cxcv--MPL;23X 3H23mm;235&7 Cnhv~@4Bic;23p Cnhv~@45&7ls H23mm;235&7 Cnhv~@45&7lsL23t;235&723l shxcv--n Sqnhv~@423t P5&7;23sSt5&723ight Pnhv~@4nch;23sB;23nt xcv--v;235&7 5&7L23t;235&723l shxcv--n Hxcv--xcv--ksT5&7ic;23ps ;23xt;23nsixT5&7ic;23ps ;23xt;23nsi T5&7ic;23p ;23xt;23nsixcv--nsSqnhv~@423t High PnhvLnhv~@4ng;23 Sqnhv~@423t C5&7xcv--ss nhv~@4pp;235&7cnhv~@4tsB;23nt xcv--v;235&7 w3eB;23nt xcv--v;235&7 5& Bxcv--dyshxcv--tsP235&723ll;23l P5&7;23sP235&723ll;23l P5&7;23P235&723ll;23l P5&7;23ss;23sLnhv~@4ng;23 nhv~@4p5&7ight 5&7xcB;23nt xcv--v;235&7 w3ely;23s

Wid;23 Pnhv~@4sh nhv Pnhv~@4sh nhv~@4ps Pnhv~@4sh nhv~@4ps5&7nhv~@4ssi23n Twist 5&7nhv~@4ssi23n Twist5&7nhv~@4ssi23n Twists

6 X 6 5&7;23ps 6 X 6 5&7;23ps 6 X 12 5&7;23ps (sp;23;23d)

Sqnhv~@423t C5&7xcv--ss nhv~@4pp;235&7cnhv~@4ts