Chest

Pectorals Exercise
Presses Flat Incline Decline Close grip Wide grip

Target Muscles
Pectorals Upper Pectorals Lower Pectorals Inner Pectorals Outer Pectorals

Accessory Muscles
Anterior Deltoid, Triceps Anterior Deltoid, Triceps Anterior Deltoid, Triceps Anterior Deltoid, Triceps Anterior Deltoid, Triceps

Flyes Cable Dumbbell Dips Push-ups Medium hand placement Wide hand placement Close hand placement

Inner Pectorals Outer Pectorals

Biceps, Short Head Biceps, Short Head

Lower Pectorals

Anterior Deltoid, Triceps

Pectorals Outer Pectorals Inner Pectorals

Anterior Deltoid, Triceps Anterior Deltoid, less Tricep involvement Anterior Deltoid, more Tricep involvement

Back
Latissimus dorsi, Lower Trapezius, Rhomboids Exercise
Lat Pulldowns Wide grip Close grip

Target Muscles
Latissimus dorsi Latissimus dorsi

Accessory Muscles
Biceps, Lower Trapezius, Rhomboids Biceps, Lower Trapezius, Rhomboids

Exercise Chart 1

Rows Close grip, elbows in Wide grip, elbows out

Latissimus dorsi Latissimus dorsi

Biceps, Trapezius, Rhomboids Biceps, Trapezius, Rhomboids, Rear Deltoid

High Row

Latissimus dorsi

Biceps, Lower Trapezius, Rhomboids

Shoulders
Deltoids, Upper Trapezius Exercise
Raises Front Lateral (Side) Rear Flye Military Press Bar Dumbbells

Target Muscles
Front Deltoid Lateral Deltoid Rear Deltoid

Accessory Muscles

Front Deltoid Front and Lateral Deltoids

Lateral Deltoid, Upper Trapezius, Triceps Upper Trapezius, Triceps

Upright Rows Power or Hanging Cleans

Upper Trapezius, Lateral and Rear Deltoids Upper Trapezius, Lateral and Rear Deltoids

Biceps Biceps

Legs
Quadriceps, Hamstrings, Gluteus maximus and medius, Gastrocnemius, Soleus Exercise
Leg Extensions Leg Curls

Target Muscles
Quadriceps Hamstrings

Accessory Muscles

Gastrocnemius (toes pointed out)

Exercise Chart 2

Dead Lifts Squat Feet hips width Feet wide, toes pointed out 45

Gluteus maximus, Hamstrings

Erector spinae

Gluteus maximus, Quadriceps Quadriceps, Leg adductors

Gluteus maximus

Leg Press Feet hips width Feet wide, toes pointed out 45

Gluteus maximus, Quadriceps Quadriceps, Leg adductors

Gluteus maximus

Hack Squat Side Leg Raise Leg Adduction (Thigh Squeeze) Calf Raise Standing Seated

Gluteus maximus Gluteus medius Leg adductors

Quadriceps

Gastrocnemius Soleus

Triceps
Long, Short, and Medial Heads Exercise
Pushdowns Rope Straight bar Inverted V Bar Reverse Grip

Target Muscles
Lateral Head Long Head Long, Middle, and Lateral Heads Medial Head

Accessory Muscles

Skull Crushers / French Press Bar Dumbbells

Long Head Long, Medial, and Lateral Heads Exercise Chart 3

Over Head Extensions Bar Dumbbell Kickbacks Bench Dips

Long Head Long, Medial, and Lateral Heads

Lateral Head Lateral Head

Biceps
Long and Short Heads, Brachialis, Brachioradialis Exercise
Curl Bar, Wide Grip Bar, Close Grip E-Z Bar Curl Wide Grip Close Grip

Target Muscles
Short Head Long Head, Brachioradialis

Accessory Muscles

Short Head, Brachioradialis Long Head, Brachioradialis

Hammer Curl Lying Incline Curls Seated Incline Curls Concentration Curls Reverse / Overhand Grip Curls Preacher Curls

Long Head, Brachioradialis Short Head Long Head, Brachioradialis Short Head Brachioradialis, Long Head Short Head

Exercise Chart 4

Abdominals
Upper and Lower Abdominals, Obliques, Hip Flexors Exercise
Crunches Crunch Crunch Push Eccentric Loading Crunch Ab Ball Crunch Hanging Crunch Vertical Leg Crunch Reverse Crunch Captains Chair V-Sits Straight Leg Raises Cable Twists Russian Twists Oblique Ab Ball Twists

Target Muscles
Upper Abdominals Abdominals Abdominals Abdominals Abdominals Abdominals Lower Abdominals

Accessory Muscles

Obliques Obliques

Abdominals Hip flexors, Abdominals Hip flexors Obliques Obliques Obliques

Hip Flexors Obliques Abdominals Abdominals Abdominals, Hip Flexors Lower Back

Lower Back
Erector spinae Exercise
Supermans Swimmer Roman Chair

Target Muscles
Erector spinae, Glutes Erector spinae, Glutes Erector spinae

Accessory Muscles

Gluteus maximus

Exercise Chart 5