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Front of the shoulder
- anterior and middle deltoids
- Front and lateral raises
-
Chest
- pectorals
- bench press, push ups, FLIES
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Front of the upper arm
- biceps
- arm curls, PREACHER CURLS
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Forearm
- Flexors and extensors
- wrist curl
-
Stomach/midsection
- abs
- sit-ups, crunchs, leg throw
-
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Front of upper leg
- quads
- squats, leg press, leg extension
-
Shin
- tibialis anterior
- lift toes toward ankle (toe ups)
-
Upper back (neck to shoulder)
- traps (trapezius)
- shrugs, upright row, power cleans
-
Back of the shoulder
- posterior deltoids
- midrow, front lateral raises
-
Main back
- Last (latissimus dorsi)
- lat pulls, pull ups
-
Middle of back
- rhomboids
- seated row, midrow
-
Low back
- lumbar erectors
- straight leg dead lift, good mornings, hyperextensions
-
Butt
- glutes
- donkey kick, low cable cross over, squats
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