Z-Workouts (BACK)

BlaZin Back 1. Good Mornings 2. Cut the Grass 3. Supermans 4. Opposite Hand, Opposite Foot Raises 5. Flat Back Raises

Z-Workouts (WRESTLING)

Wrestling 1 1. Level Changes 2. Jab Step 3. Down Blocks 4. Stand-ups 5. Hip Heists Wrestling 2 1. Down Block Re-Shots 2. Fast Feet 3. Sprawl Back 4. Sit-outs 5. Switches

Z-Workouts (PLYOS)

PlyometricZ 1. Tuck Jumps 2. Butt Kicks 3. Side to Side Jumps 4. High Skips JumpZ 1. Squat Tuck Jumps 2. Skiiers 3. Split Squats 4. Vertical Jumps High FlyerZ 1. Dutchmen 2. Human Ellipticals 3. Wishbones 4. Power Jacks KamikaZee 1. Pikes 2. Inside out Jumps 3. Log Hops 4. Broad Jumps

Z-Workouts (BUTT)

Z-Butt Blaster 1. Sumo Squats 2. Lateral Lunges 3. Mule Kicks 4. Jane Fondas 5. Single Leg Glute Raises BunZ and RoseZ 1. 45 degree Sumo Squats 2. Lateral Lunge to a Leg Lift 3. Tripod Leg Raises 4. Angular Leg Kicks 5. Glute Raises (both legs)

Z-Workouts (LEGS)

Killer QuadZ 1. Squats 2. Jumping Lunges 3. Side to Side Squats 4. Stars Ancillary LegZ 1. Back and Forth Lunges 2. Speed Skaters 3. Hammys 4. Rotational Lunges 5. Calf Jumps Auxillary LegZ 1. 45 degree Lunges 2. Burpees 3. Back Step Lunges 4. 90 degree Lunges 5. Feet together Squats 6. Calf Hops Sporty LegZ 1. Field Goal Squats 2. Capoiera Lunges 3. Basketball Touches 4. Surfer Squats TrunkZ 1. Pivot Squats 2. Back Lunge Knee Hops 3. Sumo Hack Squats 4. Rainbow Lunges PistonZ 1. Squat Leg Raise 2. Pogo Stick 3. Hack Squats 4. Clock Lunges

Z-Workouts (ARMS)

Z-Gun Shop 1. Leg Curl 2. Leg Row 3. Leg Curl Hold Z-Tricep Toner 1. Diamonds 2. Scoops 3. Elbows In 4. Elbows Out 5. Wide Grip 1. Arm Circles 2. Pull-ins 3. Shoulder Presses Explosive TricepZ 1. Winning 2. Plyometric 3. Forehead 4. Chin 5. Inside-Out 1. Empty Cans 2. Side Raises 3. Front Raises (hands turned down) Z-Tricep Shredder 1. Full Scoop 2. Hands Touching 3. Spidermans 4. Stomach 5. Regular 1. 1/2 Angels 2. Pec Deck Flyes 3. Full Front Raises Maniacal TriZ 1. 4 Count 2. Side to Side 3. Spiderman Right 4. Spiderman Left 5. Full Spread 1. Full Angels 2. Chicken Wings 3. Arnolds Tricky TriZ 1. Push-up Kickbacks 2. Tricep Crawl 3. Crab Dips 4. three second push-up hold  5. Single Arm Presses 1. Shoulder touch & out 2. Fist turns 3. Double Stop Signals Z-Trifecta 1. Swimming Push-ups 2. Press Ups 3. Shoulder Push-ups 4. Push-up Rows 5. Monkey Push-ups 1. Jeters 2. Palm Palms 3. X's

Z-Workouts (ABS)

Z-ABdominator 1. Jacknifes 2. Toe Touches 3. Tic Tacs 4. Crunches 5. Bicycle Crunches 6. Leg Scissors DiABolical AbZ 1. Puckers 2. Ceiling Raises 3. Sidewinders 4. Pump Crunces 5. High Leg Kicks 6. Leg Zippers Z-Gut Buster 1. Bow & Arrows 2. Leg Pumps 3. Super 32s 4. Sit-ups 5. Clappers 6. Leg Circles PlankZ 1. Build-ups 2. Opposite Hand, Opposite Foot Raises 3. Side Raises 4. Middle Jumps 5. Wishbone Jumps 6. Foot Jacks Upright AbZ 1. Body Chops 2. Kickboxers 3. Charlie's Angels 4. Chets 5. Air Plank 6. Dizzys

Best Exercises for each Muscle Group

EXERCISE % iEMG by Tudor O. Bompa Pectoralis Major Decline dumbell bench press 93 Decline bench press (olympic) 89 Push-ups between benches 88 Flat dumbell bench press 87 Flat bench press 85 Flat dumbell flys 84 Pectoralis Minor Incline dumbell bench press 91 Incline bench press (olympic) 85 Incline dumbell flys 83 Incline bench press (Smith) 81 Medial Deltoids Incline dumbell side laterals 66 Standing dumbell side laterals 63 Seated dumbell side laterals 62 Cable side laterals 47 Posterior Deltoids Standing dumbell bent laterals 85 Seated dumbell side laterals 83 Standing cable bent laterals 77 Anterior Deltoids Seated front dumbbell raises 79 Standing front dumbbell raises 73 Seated front barbell press 61 Latissimus Dorsi Bent over barbell rows 93 One arm dumbell rows 91 T-bar rows 89 Lat pulldowns (front) 86 Seated pulley rows 83 Biceps Brachii (long head) Bicep preacher curls (Olympic bar) 90 Incline seated dumbbell curls (alternate) 88 Standing Bicep Curls (Olympic bar, narrow grip) 86 Standing dumbbell curls (alternae) 84 Concentration dumbbell curls 80 Standing Bicep Curls (Olympic bar, wide grip) 63 Standing EZ bar curls (wide grip) 61 Tricep Brachii (outer head) Decline Tricep Exentensions (Olympic bar) 92 Tricep Pressdowns (angled bar) 90 Triceps dip between benches 87 One-arm cable tricep extensions (reverse grip) 85 Overhead rope tricep extensions 84 Seated one arm dumbbell tricep extensions (neutral grip) 83 Close grip bench press (Olympic bar) 72 Rectus Femoris (Quadriceps) Safety Squats (90 degree angle, shoulder width stance) 88 Seated leg extensions (toes straight) 86 Hack Squats (90 degree angle, shoulder width stance) 78 Leg Press (110 degree angle) 76 Smith Machine Squats (90 degree angle, shoulder width stance) 60 Gastrocnemius Donkey calf raises 80 Standing one leg calf raises 79 Standing two leg calf raises 68 Seated calf raises 61 Biceps Femoris Standing leg curls 82 Lying leg curls 71 Seated leg curls 58 Modified hamstring deadlift 56 Semitendinosus Seated leg curls 88 Standing leg curls 79 leg curls 70 Modified hamstring deadlift 63