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Strength training exercises |
| Quadriceps (front of legs) |
Squat (compound) • Leg press (compound) • Lunge (compound) • Leg raise (compound) • Leg extension (isolation) |
| Hamstrings (back of legs) |
Deadlift (compound) • Leg curl (isolation) |
| Calves |
Calf raise (isolation) |
| Pectorals (chest) |
Bench press (compound) • Dip (compound) • Fly (isolation) • Pec dec (isolation) • Press up (compound) • Pullover (isolation) |
| Lats and trapezius (upper back) |
Bent-over row (compound) • Chin-up (compound) • Pulldown (compound) • Pullup (compound) • Shoulder shrug (isolation) |
| Deltoids (shoulders) |
Front raise (isolation) • Lateral raise (isolation) • Military press (compound) • Shoulder press (compound) • Upright row (compound) |
| Triceps (back of arms) |
Dip (compound) • Pushdown (isolation) • Triceps extension (isolation) |
| Biceps (front of arms) |
Biceps curl (isolation) |
| Abdomen and obliques (belly) |
Crunch (isolation) • Leg raise (compound) • (any rotational movement will engage the obliques) |
| Lower back |
Back extension (isolation) • Deadlift (compound) • Prone rowing • Good-morning (compound) |
| See also: Weight training exercises |