Quadraceps:
muscles of front of thigh
- quad extensions & quad lifts
- squats
- lunges
- leg press
Hamstrings:
muscles of back of thigh
- hamstring curls
- squats
- lunges
- leg press
Gluteals:
muscles of the butt
- squats
- lunges
- leg press
- butt burners (short range of motion squats)
Gastrocnemius and Soleus:
muscles of the calves
- calf raises
- calf press
- lunges
Abdominals:
the muscles of the stomach area
- crunches
- diagonal crunches
- hip lifts
Pectorals:
muscles of the chest
- bench press
- flys
- push ups
Deltoids:
muscles of the shoulder
- military press
- lateral raise
- upright row
- push ups
Latissimus Dorsi & Trapezius:
muscles of the upper and middle back
- lat pull downs
- bent over rows
Triceps:
muscles of the back of the arm
- triceps dips
- triceps extensions
- push ups
- French curl
Biceps:
muscles of the front of the arm
- biceps curls
- concentration curls
- bent over rows