SHOULDER FRONT DELTOID MACHINE SHOULDER PRESS CABLE FRONT RAISE SIDE DELTOID CABLE LATERAL RAISE BARBELL

UPRIGHT ROW REAR DELTOID BENT OVER CABLE RAISE REVERSE CABLE CROSSOVER ROTARY CUFF EXTERNAL ROTATION INTERNAL ROTATION

BACK UPPER BACK BARBELL UPRIGHT ROW SEATED CABLE ROW MIDDLE BACK WIDE GRIP PULLDOWN CLOSE GRIP PULLDOWN LOWER BACK DEAD LIFT

LEGS QUADRICEPS LEG EXTENSION SQUAT LEG PRESS HAMSTRINGS LYING LEG CURL CALVES STANDING CALF RAISE

CHEST UPPER CHEST INCLINED BENCH PRESS LOWER PULLY CABLE FLY MIDDLE CHEST FLAT BENCH PRESS PEC DEC FLY LOWER CHEST DECLINE BENCH PRESS CABLE CROSSOVER

ARMS BICEPS BARBELL CURL MACHINE CURL TRICEPS TRICEPS PUSHDOWN FOREARMS WRIST CURL REVERSE WRIST CURL REVERSE BURBELL CURL

ABDOMINAL UPPER ABDOMINAL SIT UP CABLE CRUNCH LOWER ABDOMINAL KNEE UP REVERSE CRUNCH OBLIQUES BROOMSTICK TWIST CABLE OBLIQUE CRUNCH