UPPER BODY EXERCISES

Targeted Area: (Pectoralis Major, Front Deltoid, Triceps)
EXERCISE Barbell Machine Dumbbell
Chest Press * * *

Incline Chest Press

 * * *
Push Ups      
Bar Dips      
Chest Fly      
Pec Deck      

Targeted Area: (Latissimus dorsi, Rear deltoid, Biceps)
EXERCISE Barbell Machine Dumbbell
Chin Ups      

Pull Ups

      
Seated Row      
Seated Cable Row      
Dumbbell One Arm Row      
Front Pulldown      
Reverse Pulldown      

Targeted Area: (Deltoids, Upper Trapezius, Triceps)
EXERCISE Barbell Machine Dumbbell
Overhead Press * * *

Targeted Area: (Upper Trapezius)
EXERCISE Barbell Machine Dumbbell
Shrugs *   *

Targeted Area: (Deltoids)
EXERCISE Barbell Machine Dumbbell
Lateral Raise   * *
Front Lateral Raise      

Targeted Area: (Rotator Cuff Area)
EXERCISE Barbell Machine Dumbbell
Shoulder External Rotation      
Shoulder Internal Rotation      

MID-SECTION

Targeted Area: (Abdominals)
EXERCISE Barbell Machine Dumbbell
Sit Ups      
Crunches      
Oblique Crunches      
Bicycle      
Pelvic Tilt      
Knee Up      

Targeted Area (Spinal Erectors)
EXERCISE Barbell Machine Dumbbell
Back Extension      
Prone Back Raise      

LOWER HALF EXERCISES

Targeted Area (Quadriceps, Hamstrings, Gluteals)
EXERCISE Barbell Machine Dumbbell
Leg Press      
Squat *   *
Lunge *   *
Dumbbell Step Ups      

Targeted Area (Quadriceps)
EXERCISE Barbell Machine Plate
Leg Extension   * *

Targeted Area (Hamstrings)
EXERCISE Barbell Machine Plate
Leg Curl Seated      
Lying Leg Curl      

Targeted Area (Gastrocnemius, Soleus)
EXERCISE Barbell Machine Plate
Seated Calf Raise      
Standing Calf Raise      

Targeted Area: (Hip Adductors, Hip Abductors)
EXERCISE Barbell Machine Plate
Hip Adduction      
Hip Abduction      

ARM EXERCISES

Targeted Area: (Triceps)
EXERCISE Barbell Machine Plate
Tricep Pressdown      
Tricep Extension      
Dumbbell Triceps Kickback      
Dumbbell Triceps Overhead Extension      

Targeted Area: (Biceps)
EXERCISE Barbell Machine Dumbbell
Curls *  *  * 

Targeted Area: (Wrist Flexors, Wrist Extensors)
EXERCISE Barbell Machine Dumbbell
Wrist Curl  *    *  
Wrist Roller      
Wrist Extension      
Reverse Curl