Chest
Flat Barbell Press		Flat Cambered Barbell Press	Flat Smith Machine Press	Flat Dumbbell Press	Flat Dumbbell Flyes
Flat Universal Machine Press		Incline Barbell Press	Incline Cambered Barbell Press	Incline Smith Machine Press	Low Incline Smith Machine Press
Futron Incline Barbell Press		Futron Incline Cambered Barbell Press	Incline Dumbbell Press	Incline Dumbbell Flyes	Incline Universal Machine Press
Decline Barbell Press		Decline Cambered Barbell Press	Decline Smith Machine Press	Decline Dumbbell Press	Decline Dumbbell Flyes
Peck Deck	Dumbbell Pullovers	Cable Crossovers	Upward Cable Crossovers	Dips	Bench Dips

 

 

 

 

 

Shoulders
Seated Dumbbell Press	Seated Front Barbell Press	Seated Rear Barbell Press	Seated Front Smith Machine Press	Seated Rear Smith Machine Press
Seated Universal Machine Press	Seated Universal Machine Press	Dumbbell Side Raises	Cable Side Raises	One Arm Cable Side Raises
Dumbbell Front Raises	Barbell Front Raises	Cable Front Raises w/rope	Wide Grip Barbell Upright Rows	Wide Grip Smith Machine Upright Rows
Standing Dumbbell Rear Raises	Seated Dumbbell Rear Raises	Reverse Pec Deck

Abs
Crunches	Crunches w/feet up	6 inch Leg Lifts	Ab Roller	Sit Ups on Slant Board
Hanging Knee Lifts	Hanging Leg Lifts	AB/back Machine	Ab Bench	Standing Dumbbell Serratus Crunch "Gaspari's" Do not bend at the waist

 

 

Back
Pulldowns	Pull-ups	Pull-ups w/ V -handle	Seated Cable Rows	Bent Over Barbell Rows (overhand & underhand)
Close Grip Leverage Row Machine	Wide Grip Leverage Row Machine	T-Bar Rows ----o---- or V shaped handle	Dumbbell Rows	One Arm Seated Cable Rows
Barbell Pullovers	Dumbbell Pullovers	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	Rack Pulls (start just above knee)

Traps
Dumbbell Shrugs	Barbell Shrugs	Smith Machine Shrugs	Universal Machine Shrugs
Close Grip Barbell Upright Rows	Close Grip Smith Machine Upright Rows	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	Rack Pulls (start just above knee)

 

Lower-Back
Hyper-Extensions	Lower Back Machine "ab/Back"	Deadlifts	Good Morning

Triceps
Close Grip Barbell Press	Close Grip Smith Machine Press	Close Grip Decline Barbell Press	Lying Tricep Extension "Skull Crushers"	Dumbbell Crossface
Dumbbell Kickback	Seated Overhead Extensions	Seated Dumbbell Overhead Extensions (one hand or two)	Bench Dips	Dips
Pushdowns on Universal Machine	Pushdowns	Cable Kickback - palm up	Cable Overhead Extensions	One Arm able Overhead Extensions

Biceps
Standing Barbell Curls	Standing Dumbbell Curls	Seated Dumbbell Curls	Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar	Incline Dumbbell Curls
Cable Curls	Dumbbell Concentration Curls	"CC" Cable Crossover Curls - High	"CC" Cable Crossover Curls - Low

Forearms
Barbell Wrist Curls (palms up)	Barbell Reverse Wrist Curls (palms down)	Barbell Reverse Curls (palms down)	Dumbbell Hammer Curls	Cable Hammer Curls w/rope handle	Forearm Wrist Roller

Quadriceps
Leg Extensions	Free Weight Leg Extensions	Universal Leg Extensions	Hack Squats	Sissy Squat Machine

Hamstrings
Leg Curls	Free Weight Leg Curls	Universal Leg Curls	Standing Leg Curl	Stiff Leg Deadlifts

Quads/Hams/Glutes
Leg Press	"Trotter" Leg Press	"Bodysmith" Leg Press	"Yukon" Vertical Leg Press	Barbell Squats
Smith Machine Squats	Front Hack Squats	Barbell Hack Squats	Barbell Lunges	Dumbbell Lunges
Smith Machine Lunges	One Leg - Leg Press	One Leg -"Trotter" Leg Press	Deadlifts

Calves
Calf Raises on Leg Press	Calf Raises on Trotter Leg Press	Standing Calf Raises on Universal Machine Calf	Standing Calf Raises on Smith Machine	Free Standing Calf Raises
Seated Calf Raises

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