There are a large number of ways to perform these movements. You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training.   Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise. Tools include: Dumbbells, cables, bands, body weight or machines. You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.

There are so many ways to train – I use bodybuilding.com Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals. Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle. Remember to switch things up every 6 to 8 weeks. Keep your body guessing by adjusting your style of training to fit your goals.

If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on bodybuilding.com to find pictures or descriptions.

LOWER BACK

Back Extensions
Reverse Hyper
Reverse Hyper on Swiss Ball
Supermans
Seated Good Morning
Back Extension on Glute Ham Raise Machine

UPPER BACK

Bent Over BB Row
Reverse Grip Bent Over
T Bar Row
Seated Cable Row
Elbow Flared Seated Cable Row to Neck
Alternating Standing Cable Row
Band Pull Aparts
Grappler Row
Face Pull
Rack Pull (1/2 Deadlift)
1 Arm DB Row
Bent Over Alternating DB Row
Pullups (Neutral Grip, Supinated, Pronated, with a Mini-Band)
Lat Pulldowns
Pullovers
Cable Straight Arm Pulldowns
Kneeling Rope Pulldown
Alternating Kneeling Rope Pulldown
Independent Kneeling Pulldown
Incline DB Row
Incline BB Row
Rear Delt Flye with Cables Reverse Pec Deck

CHEST

DB Bench Press (Incline, Flat, Decline, Swiss Ball, Alternating)
DB Flye (Incline, Flat Decline, Swiss Ball)
1 Arm DB Bench Press (Incline, Flat, Decline, Swiss Ball)
Pushup (Regular, Explosive, Decline, Swiss Ball, Med Ball, 1 Hand on Med Ball)
Cable Crossover (High to Low, Low to High, 1 Arm)
Bench Press (Incline, Flat, Decline, Alternating)
Machine Chest Press

TRICEPS

Floor Press
Close Grip Bench Press
Skullcrushers
Lying DB Extension
Overhead Extension
Dips Bench Dips
Triangle Pushup
Kickback
1 Arm OH Extension
Cable Pressdown (Rope, V-Bar, Independent, Reverse Grip, EZ Bar, 1 Arm, Alternating)

SHOULDERS

BB Military Press
DB Military Press
Smith Machine Press
DB Push Press
BB Push Press
Front Raise (Plate, DB, BB, Med Ball, Cable)
Lateral Raise
1 Arm Lateral Raise
Leaning Lateral Raise
Lateral Raise on Incline Bench
Leaning Lateral Raise with Opposite Side on Incline Bench Pitcher Raise
Raise Palm facing in overhead press
1 Arm Grappler Press
1 Arm Grappler Push Press
Bent Over Rear Lateral Raise
Standing Cable Rear Delt Flye
3 Way Shoulder Raise
Upright Row
Arnold Press
External Rotations (Horizontal, Vertical, Cable, DB, Weight Plate)
Across the Body 1 Arm Rear Delt Cable Flye

BICEPS

EZ Bar Curl
Preacher Curl
Cable Curl
Hammer Curl
DB Curl
Zottman Curl
DB Lying Curl
Concentration Curl
Reverse Grip Curl