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Exercise Guides

Exercise Guides

Browse our collection of gym exercises by muscle group, including chest, back, shoulders, arms, legs, glutes, core, and full-body workouts. Every guide is suitable for beginners and experienced gym members alike, making it easy to discover new exercises, improve your workouts, and create a balanced training routine. Whether your goal is strength training, bodybuilding, fat loss, or overall fitness, Kayi Fitness provides the resources you need to train smarter and achieve lasting results.

Choose a muscle group below to find the right exercises for your next workout and take your fitness journey to the next level with Kayi Fitness.

01
Chest Muscles

CHEST

Build a stronger and defined chest

  • Archer Push Ups
  • Barbell bench press
  • Barbell incline bench press
  • Cable flyes
  • Chest dips
  • Decline dumbbell bench press
  • Decline dumbbell fly
  • Decline Push Ups
  • Dumbbell bench press
  • Dumbbell chest fly
  • Dumbbell floor fly
  • Incline dumbbell chest fly
  • Incline dumbbell chest press
  • Incline Push Ups
  • Knee Push Ups
  • Landmine chest press
  • Machine fly
  • Medicine ball push up
  • One Arm Push Ups
  • Push Ups
  • Seated cable fly
  • Seated chest press
  • Single arm chest press
  • Single arm chest fly
  • Spiderman Push Ups
  • Superman Push Ups
  • Weighted chest dips
  • Weighted chest dips
  • Wide Grip Push Ups
02
Back Muscles

BACK

Build a stronger and defined back

  • Reverse grip lat pulldowns
  • Seated cable row
  • Single arm bent over row
  • Single arm lat pulldowns
  • Straight arm lat pulldowns
  • Supermans
  • T bar row
  • TRX row
  • Wide grip lat pulldowns
03
SHOULDERS

SHOULDERS

Build a stronger and defined Shoulders

  • Arnold press
  • Barbell front raise
  • Barbell push press
  • Barbell upright row
  • Cable front raise
  • Cable lateral raise
  • Cable rear delt flyes
  • Cable upright row
  • Dumbbell front raise
  • Dumbbell shoulder press
  • Dumbbell upright row
  • Face pulls
  • Lateral raises
  • Military press
  • Pike Push Ups
  • Plate front raise
  • Rear delt flyes
  • Seated lateral raise
  • Seated shoulder press
  • Shoulder press machine
  • Single arm landmine press
  • Y raises
  • Z raises
04
BICEPS

BICEPS

Build a stronger and defined Biceps

  • Incline bicep curls
  • Preacher curls
  • Pronated bicep curls
  • Spider curls
  • Zottman curls
05
TRICEPS

TRICEPS

Build a stronger and defined Triceps

  • Tricep dips
  • Tricep kickbacks
  • Tricep pushdowns
  • Tricep Push Ups
06
ABS & CORE

ABS & CORE

Build a stronger and defined ABS & CORE

  • Ab crunches
  • Ab wheel rollouts
  • Bicycle crunches
  • Butterfly sit ups
  • Deadbugs
  • Decline sit ups
  • Forearm plank
  • Hanging leg raises
  • Hanging knee raises
  • Mountain climbers
  • Pallof press
  • Plank
  • Plank from knee
  • Plank knee to elbow
  • Plank to press ups
  • Pulse sit ups
  • Reverse crunches
  • Russian twists
  • Side crunches
  • Side planks
  • Sit ups
  • Swiss ball circles
  • Swiss ball crunches
  • Swiss ball pikes
  • Toe touches
  • V sit ups
  • Weighted sit ups
07
Glutes

Glutes

Build a stronger and defined glutes

  • Glute bridge (bodyweight)
  • Glute Kickbacks
  • Hip thrust (bodyweight)
  • Resistance band hip thrust
  • Single leg glute bridge
  • Single leg hip thrust
  • Sumo Squat
08
Quadriceps muscles

QUADRICEPS

Build stronger and more powerful quadriceps

  • Resistance band leg press
  • Reverse lunges
  • Seated leg press
  • Seated leg press - 45 degree leg press
  • Side step ups
  • Single leg extension
  • Single leg press
  • Single leg wall sit
  • Split squats
  • Sprinter lunges
  • Squat (bodyweight)
  • Step ups
  • Suitcase squat
  • Tempo squats
  • Wall sit
  • Walking lunges
  • Zercher squat
09
Hamstrings muscles

HAMSTRINGS

Build stronger and more powerful hamstrings - 12 exercises

  • Nordic curls
  • Romanian deadlift
  • Seated good morning
  • Seated leg curl
  • Single leg deadlift
  • Swiss ball hamstring curl