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
Upper Trapezius, Lateral and Rear Deltoids Upper Trapezius, Lateral and Rear Deltoids
Biceps
Power or Hanging Cleans
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
Gluteus maximus, Hamstrings
Erector spinae
Squat Feet hips width Feet wide, toes pointed out 45º
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
Long Head Long, Medial, and Lateral Heads
Kickbacks Bench Dips
Lateral Head Lateral Head
Biceps
Long and Short Heads, Brachialis, Brachioradialis Exercise
Curl Bar, Wide Grip Bar, Close Grip
Target Muscles
Short Head Long Head, Brachioradialis
Accessory Muscles
E-Z Bar Curl Wide Grip Close Grip
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 Captain’s 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