1. Pectoral
  2. - Incline press with dumbbells.
  3. - Crossings with pulleys.
  4. - Band press with dumbbells.
  5. - Band press with barbell.
  6. - Parallel bottoms.
  7. - Inclined openings with dumbbells.
  8. - Flat openings.
  9. - Incline band press.
  10. - Decline band press.
  11. - Peck-deck.
  12. - Pullover with dumbbells.
  13. - Band press on machine.

  1. Trapeze.
  2. - Dumbbell push-ups.
  3. - Chin rowing.
  4. Dorsal.
  5. - Pull-ups.
  6. - Pulley with inverted grip.
  7. - Front pulley.
  8. - Horizontal pulley.
  9. - Rowing machine.
  10. - Machine pullover.
  11. - Pulley with straight arms.
  12. - V-grip pulley.
  13. - Dumbbell rowing.
  14. - Pullover with pulley.
  15. - Point rowing.
  16. - Barbell rowing.
  17. Square lumbar.
  18. - Lumbar machine.
  19. - Lumbar on bench.

  1. Deltoid.
  2. - Lateral lifts.
  3. - One-handed lateral raise.
  4. - Lateral raises on a machine.
  5. - Lying down lateral raise.
  6. - Front raises with dumbbells.
  7. - Military press.
  8. - Press Arnold.
  9. - Seated dumbbell press.
  10. - Shoulder press on machine.
  11. - Posterior deltoid on machine.
  12. - Seated posterior deltoid or birds.
  13. - One-handed posterior deltoid.

  1. Biceps
  2. - Standing barbell curl.
  3. - Alternating curls with dumbbells.
  4. - Incline curl.
  5. - Curl Scott.
  6. - Concentrated curl.
  7. - Hammer curl.
  8. Triceps.
  9. - French Press.
  10. - Regular pulley pull.
  11. - Seated dumbbell press.
  12. - Triceps dips.
  13. - Rear kick.
  14. - Bench press with narrow grip.
  15. Forearms.
  16. - Back bar curl.
  17. - Wrist extensions in pronation.
  18. - Wrist flexions in supination.
  19. - Barbell curl with reverse grip.

  1. Quadriceps.
  2. - Squats.
  3. - Press.
  4. - Hack Squat.
  5. - Leg extension.
  6. - Canadians.
  7. Hamstrings.
  8. - Straight femoral curl.
  9. - Seated femoral curl.
  10. Gastrocnemius.
  11. - Standing twins with barbell.
  12. - One-footed dumbbell calf raises.
  13. Oil.
  14. - Machine oil painting.
  15. Abductors.
  16. - Machine abductors.
  17. Adductors.
  18. - Adductors on machine.

  1. Gluteus maximus.
  2. - Back kick with pulley or gluteus with pulley.
  3. - Quadruped gluteus with ankle brace.
  4. - Static barbell lunges.
  5. Gluteus lying down.
  6. - Hip extension.
  7. Gluteus maximus, gluteus medius and gluteus minimus.
  8. - Raised hip abduction.

  1. Anterior rectus abdominis.
  2. - Crunch with pulley.
  3. - Trunk flexion with pulley.
  4. - Trunk flexion with dumbbells.
  5. - Machine crunch.
  6. - Trunk flexion with disc and arms outstretched.
  7. Anterior transverse.
  8. - Abdominal vacuum.
  9. Oblique.
  10. - Oblique stretched.
  11. - Oblique with bent leg.
  12. - Oblique with pulley.
  13. - Dumbbell twist.

  1. Training level.
  2. - Beginner.
  3. - Intermediate.
  4. - Advanced.