(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.
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Overhead Tricep Pull – 10 seconds | Bodyweight (Reaching one arm behind your head and gently pulling your elbow with your other hand)
Assisted Deep Squat Hold – 10 seconds | 15 lbs (Holding a light dumbbell against your chest to help you balance in a deep squat while opening your hips)
Wide-Stance Deadlift (Sumo) – 4 reps | 50 lbs (Deadlifting with your feet placed very wide apart)
Floor Chest Press – 8 reps | 35 lbs (Lying flat on the floor and pushing weights upward)
Hip Thrust (Barbell) – 8 reps | 50 lbs (Sitting on the floor, upper back on a bench, driving your hips upward with a bar)
Hamstring Raise (Good Morning) – 6 reps | 45 lbs (Bending forward at the hips with a bar on your shoulders)
Seated Shoulder Press – 7 reps | 25 lbs (Sitting on a bench and pressing weights overhead)
Push Press – 6 reps | 25 lbs (Using a slight leg dip to help launch weights over your head)
Wrist Curl – 10 reps | 10 lbs (Resting your forearms on your knees and flapping your wrists upward to build grip strength)
Front Shoulder Raise – 8 reps | 25 lbs (Lifting a weight plate straight up in front of you)
One-Arm Row (Dumbbell) – 8 reps | 30 lbs (Leaning on a bench with one hand and pulling a weight up to your side)
Behind-the-Back Shoulder Stretch – 10 seconds | Bodyweight (Interlocking your fingers behind your back and straightening your arms to open your chest)
Front Squat (Barbell) – 5 reps | 45 lbs (Squatting with the bar resting across the front of your shoulders)
Upper Back Flying Raise (Reverse Fly) – 10 reps | 10 lbs (Bending forward and raising weights out to the sides)
Tricep Cable Pushdown – 10 reps | 30 lbs (Standing at a cable machine and pushing a rope or bar straight down)
Weighted Side Reach – 10 reps | 10 lbs (Slowly leaning to the side with a light weight to stretch your obliques and lower back)
Wide-Stance Squat (Sumo) – 8 reps | 35 lbs (Squatting with feet wide and toes pointed outward)
Upper Back Bench Meltdown – 10 seconds | Bodyweight (Kneeling with your elbows on a bench, lowering your head between your arms to stretch the upper back)
Forehead Tricep Extension (Skull Crusher) – 8 reps | 35 lbs (Lying down and bending your elbows to lower a bar toward your forehead)
Twisting Shoulder Press (Arnold) – 7 reps | 20 lbs (Pressing weights up while twisting your palms outward)
Couch Stretch for Thighs – 10 seconds | Bodyweight (Placing one knee on the floor and your back foot up against a bench to deeply stretch your hips and thighs)
Twisting Bicep Curl (Zottman) – 8 reps | 12 lbs (Curling up normally, then turning palms down to lower the weight)
Concentration Curl – 8 reps | 15 lbs (Sitting down and curling a weight with your elbow braced against your inner thigh)
Side Lean (Side Bend) – 10 reps | 15 lbs (Standing straight and leaning to the side with a weight to work your waist)
Flat Bench Press (Dumbbell) – 8 reps | 30 lbs (Lying flat on a bench and pushing weights upward)
Thumbs-Up Curl (Hammer) – 10 reps | 15 lbs (Bicep curl with your palms facing each other)
Floor-Lever Squat (Landmine) – 7 reps | 45 lbs (Squatting while holding one end of a barbell that is anchored to the floor)
Seated Hamstring Reach – 10 seconds | Bodyweight (Sitting on the edge of a bench with one leg straight out, reaching toward your toes)
Overhead Shoulder Press (Barbell) – 6 reps | 40 lbs (Pushing a bar straight up over your head while standing)
Step-Ups – 8 reps | 20 lbs (Stepping onto a bench while holding weights)
Incline Bench Press (Decline) – 8 reps | 30 lbs (Lying on a downward-sloping bench to press weights upward)
Weighted Hamstring Stretch – 8 reps | 15 lbs (Holding a light weight and slowly lowering your torso to gently stretch the back of your thighs)
Standing Quad Pull – 10 seconds | Bodyweight (Holding onto a squat rack for balance while pulling your ankle up to your glutes)
Walking Lunges – 6 reps | 15 lbs (Stepping forward into a lunge, alternating legs with weights)
Face Pulls (Cable) – 10 reps | 20 lbs (Pulling a cable rope directly toward your nose/forehead)
Seated Overhead Press (Z-Press) – 5 reps | 20 lbs (Sitting flat on the floor with legs straight out, pressing weights overhead)
Calf Stretch on Bench – 10 seconds | Bodyweight (Stepping your heel off the edge of a weight bench to stretch your lower legs)
Y-Raise (Scaption) – 10 reps | 10 lbs (Lifting weights up and out at a 45-degree angle, making a 'Y' shape)
Strict Chest Row (Pendlay) – 6 reps | 40 lbs (Bending completely flat and pulling a bar from the floor to your chest)
Weighted Chest Opener – 10 seconds | 10 lbs (Lying flat on a bench and letting lightweight dumbbells gently pull your arms outward to open your chest)
Heavy Walk (Farmer's Carry) – 10 steps | 40 lbs (Holding heavy weights and walking in a straight line)
Child’s Pose on Bench – 10 seconds | Bodyweight (Kneeling and placing your hands on a bench, pushing your hips back to stretch your shoulders and upper back)
Deadlift (Barbell) – 3 reps | 50 lbs (Hinging at your hips to lift a heavy bar off the ground)
Shoulder Shrug – 10 reps | 45 lbs (Shrugging your shoulders upward while holding heavy weights)
Overhead Tricep Extension – 9 reps | 20 lbs (Holding one weight with both hands behind your head and straightening your arms)
Kettlebell Swing – 10 reps | 35 lbs (Swinging a weight between your legs and up to chest height)
Bent-Over Row (Barbell) – 7 reps | 45 lbs (Bending forward and pulling a bar up to your stomach)
One-Legged Bench Squat (Bulgarian) – 6 reps | 20 lbs (Lunging with your back foot elevated on a bench)
Standard Barbell Curl – 8 reps | 40 lbs (Curling a barbell with both hands)
Seated Figure-Four Stretch – 10 seconds | Bodyweight (Sitting on a bench, crossing one ankle over your knee, and leaning forward to stretch your glutes)
Thigh-Focus Squat (Dumbbell) – 8 reps | 35 lbs (Squatting while holding dumbbells at your sides)
Upright Row (Barbell) – 8 reps | 30 lbs (Standing straight and pulling a bar up your body toward your chin)
Overhead Pull (Pullover) – 8 reps | 25 lbs (Lying down and reaching a weight behind your head, then pulling it over your chest)
Standard Squat (Barbell) – 5 reps | 45 lbs (Squatting with a bar on your shoulders)
Standing Cable Fly – 10 reps | 20 lbs (Pulling cable handles together in front of your chest)
Sideways Step-Up – 6 reps | 45 lbs (Stepping sideways onto a box or bench with a bar)
Chest Fly (Dumbbell) – 10 reps | 25 lbs (Lying flat and opening your arms wide, then hugging them together)
Plank Row (Renegade Row) – 6 reps | 15 lbs (Holding a push-up position on dumbbells and alternating pulling them to your chest)
Shoulder Flying Raise (Lateral) – 10 reps | 10 lbs (Raising weights straight out to your sides like wings)
Regular Lunges – 6 reps | 45 lbs (Lunging in place with a bar on your back)
Bicep Curl (Dumbbell) – 10 reps | 15 lbs (Standard arm curl with palms turning upward)
Goblet Squat – 8 reps | 25 lbs (Squatting while holding one weight vertically against your chest)
