100 WEIGHT PLATE EXERCISES AND MUSCLES THEY TARGET

CHEST (00:25)
1)LYING PRESS
2)PLATE SQUEEZE
3)LYING DECLINE PRESS
4)INCLINE PLATE SQUEEZE
5)PULL OVER
6)FIGURE 8 PLATE SQUEEZE
7)PULL OVER PRESS
8)DECLINE ALTERNATING PLATE SQUEEZE
9)UPPER CHEST FLY
10)LYING ALTERNATING PLATE SQUEEZE
11)WEIGHTED PUSH UP
12)ALTERNATING PLATE SQUEEZE
13)DECLINE PULL OVER PRESS
14)LYING PLATE SQUEEZE
15)DECLINE PLATE SQUEEZE

BACK(05:00)
1)CRANK THE MOWER
2)DOUBLE PLATE BENT OVER ROW
3)SINGLE PLATE ONE ARM REVERSE GRIP BENT OVER ROW
4)BENT OVER FACEPULL
5)SINGLE PLATE BENT OVER ROW
6)DOUBLE PLATE REVERSE GRIP BENT OVER ROW
7)SINGLE PLATE FACEPULL
8)SINGLE PLATE BENT OVER ROW

SHOULDER EXERCISES (07:20)
1)WEIGHT PLATE SHOULDER BENT OVER FACEPULL
2)WEIGHT PLATE SHOULDER UPRIGHT ROW
3)WEIGHT PLATE SHOULDER HALO
4)WEIGHT PLATE SHOULDER PRESS OUT
5)WEIGHT PLATE SHOULDER SHRUG
6)WEIGHT PLATE SHOULDER LATERAL RAISE
7)WEIGHT PLATE SHOULDER FIGURE 8
8)WEIGHT PLATE SHOULDER FRONT RAISE
9)DOUBLE WEIGHT PLATE SHOULDER FRONT RAISE
10)WEIGHT PLATE SHOULDER LATERAL RAISE
11)WEIGHT PLATE SHOULDER CORKSCREW
12)WEIGHT PLATE SHOULDER SHRUG CIRCLES
13)WEIGHT PLATE SHOULDER PRESS OUT FIGURE 8
14)WEIGHT PLATE SHOULDER BUS DRIVER
15)WEIGHT PLATE SHOULDER LATERAL RAISE TO SCARECROW
16)WEIGHT PLATE SHOULDER SCARECROW
17)WEIGHT PLATE SHOULDER REAR DELT FLY
18)WEIGHT PLATE SHOULDER FRONT AND LATERAL RAISE
19)WEIGHT PLATE SINGLE ARM SHOULDER FACEPULL
20)WEIGHT PLATE SHOULDER SINGLE ARM UP UPRIGHT
21)WEIGHT PLATE SHOULDER REAR DELT LIFT

ARM EXERCISES (13:24)
1)SINGLE PLATE KICKBACK
2)LYING EXTENSION
3)SINGLE ARM OVERHEAD EXTENSION
4)LYING REACH AND EXTEND
5)OVERHEAD EXTENSION
6)LYING CROSS BODY EXTENSION
7)KICKBACK
8)PLATE CROSS BODY BICEPS CURL
9)PLATE BICEPS KNEELING PREACHER CURL
10)PLATE BICEPS DRAG CURL
11)DOUBLE PLATE BICEPS HAMMER CURL
12)PLATE BICEPS HAMMER CURL

LOWER BODY (17:00)
1)WEIGHT PLATE SINGLE LEG DEADLIFT
2)WEIGHT PLATE ALTERNATING FRONT LUNGE
3)WEIGHT PLATE WEIGHTED WALL SIT
4)WEIGHT PLATE LATERAL LUNGE
5)WEIGHT PLATE CALF PRESS
6)DOUBLE WEIGHT PLATE WALKING LUNGE
7)WEIGHT PLATE STIFF LEG DEADLIFT
8)WEIGHT PLATE WEIGHTED GLUTE BRIDGE
9)DOUBLE WEIGHT PLATE ALTERNATING FRONT LUNGE
10)WEIGHT PLATE WALKING LATERAL LUNGE
11)WEIGHT PLATE LOW WALKING SQUAT
12)WEIGHT PLATE WEIGHTED ELEVATED HEEL SQUAT
13)DOUBLE WEIGHT PLATE BOUNCE LUNGE
14)WEIGHT PLATE SISSY SQUAT
15)WEIGHT PLATE WEIGHTED SINGLE LEG WALL SIT
16)DOUBLE WEIGHT PLATE ALTERNATING BACKWARDS LUNGE
17)DOUBLE WEIGHT PLATE ALTERNATING DROP LUNGE
18)WEIGHT PLATE WALKING LUNGE
19)WEIGHT PLATE SINGLE LEG CALF PRESS
20)DOUBLE WEIGHT PLATE SQUAT
21)WEIGHT PLATE BOUNCE LUNGE
22)WEIGHT PLATE WEIGHTED SINGLE LEG GLUTE BRIDGE
23)WEIGHT PLATE ELEVATED HEEL SQUAT
24)WEIGHT PLATE ALTERNATING BACKWARDS LUNGE
25)WEIGHT PLATE WEIGHTED SINGLE LEG CALF PRESS
26)WEIGHT PLATE DROP LUNGE
27)WEIGHT PLATE SWITCH LUNGE
28)WEIGHT PLATE GOBLET SQUAT

COMBO MOVES (24:48)
1)WEIGHT PLATE GOBLET SQUAT TO SHOULDER PRESS
2)WEIGHT PLATE SUMO SQUAT BICEP CURL SHOULDER PRESS
3)WEIGHT PLATE BICEP CURL SHOULDER PRESS TRICEP EXTENSION
4)WEIGHT PLATE LIFTING
5)WEIGHT PLATE ALTERNATING FRONT LUNGE WITH CORE TWIST
6)WEIGHT PLATE GOLD DIGGER
7)WEIGHT PLATE OVER HEAD ALTERNATING FRONT LUNGE
8)WEIGHT PLATE SHOULDER FRONT RAISE TO TRICEPS EXT
9)WEIGHT PLATE OVERHEAD WALKING FRONT LUNGE
10)WEIGHT PLATE SQUAT PRESS OUT

ABS (28:37)
)WEIGHT PLATE SEATED TWIST
2)WEIGHT PLATE SIDE BEND
3)WEIGHT PLATE REACH FOR YOUR TOES CRUNCH
4)WEIGHT PLATE KNEELING TWIST
5)WEIGHT PLATE LYING LEG HOLD
6)WEIGHT PLATE BENT KNEE WIPER
7)WEIGHT PLATE SIT UP
8)WEIGHT PLATE SEESAW
9)WEIGHT PLATE FRONT PLANK
10)WEIGHT PLATE OVERHEAD SIDE BEND
11)WEIGHT PLATE PASS UNDER CRUNCH
12)WEIGHT PLATE LYING REVERSE CRUNCH

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