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anterior deltoid (shoulder)

military press

bicep (upper arm)

bicep curl

pectorals (chest)

chest press

pectoral major (upper chest)

bench press

pectoral minor (lower chest)

chest dip

abdominal (stomach)

planks or crunches

obliques (side of stomach)

seated twist

quadriceps (quads- upper legs)


posterior deltoid (back of shoulders)

reverse fly

trapezius (back of neck)


latissimus dorsi (lats- shoulder blades)

pull-up or chin-up

gluteus maximus (butt)

sumo deadlifts

gluteus medius (butt)

full squats

gluteus minimus (butt)


hamstrings (back of legs)

hamstring raise

gastrocnemius (calf)

standing calf raise

soleus (lower calf)

seated calf raise

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