• Exercises that involve the TrapeziusExercises that involve the Trapezius• Clean and JerkClean and Jerk• Up Right RowUp Right Row• Military PressMilitary Press• ShrugsShrugs

• Exercises that involve the DeltoidExercises that involve the Deltoid• Bench Press (flat and incline)Bench Press (flat and incline)• Military Press / Push PressMilitary Press / Push Press• Lateral RaiseLateral Raise• Front RaiseFront Raise• Rear DB Fly (for the posterior Rear DB Fly (for the posterior

deltoid)deltoid)

• Exercises that involve the Latissimus Exercises that involve the Latissimus DorsiDorsi

• Dumbbell RowDumbbell Row• Bent Over RowBent Over Row• Pull Ups / Pull DownsPull Ups / Pull Downs• Seated RowSeated Row• Power CleanPower Clean• Dead LiftDead Lift

• Exercises that involve the Exercises that involve the QuadricepsQuadriceps

• Back SquatBack Squat• Front SquatFront Squat• LungeLunge• Step UpsStep Ups• DeadliftDeadlift• Clean (all variations)Clean (all variations)

• Exercises that involve the Exercises that involve the HamstringsHamstrings

• DeadliftsDeadlifts• Straight Leg Dead LiftStraight Leg Dead Lift• Leg Curls (seated or standing on a Leg Curls (seated or standing on a

machine)machine)• Leg Curl w/ an exercise ballLeg Curl w/ an exercise ball

• Exercises that involve the Exercises that involve the GastrocnemiusGastrocnemius

• Clean (all variations)Clean (all variations)• Heel RaiseHeel Raise• Step UpStep Up• Jump SquatJump Squat

• Exercises that involve the Gluteus Exercises that involve the Gluteus MaximusMaximus

• Squats (front and back)Squats (front and back)• LungeLunge• Step UpsStep Ups

• Exercises that involve the Pectoralis Exercises that involve the Pectoralis MajorMajor

• Bench Press (flat and incline)Bench Press (flat and incline)• Push upsPush ups

• Exercises that involve the bicepExercises that involve the bicep• Hammer curlHammer curl• Bicep curlBicep curl• All exercises that involve pulling All exercises that involve pulling

actionsactions• (pull ups, rows, pull downs…flexion (pull ups, rows, pull downs…flexion

of the elbow)of the elbow)

• Exercises that involve the tricepExercises that involve the tricep• KickbacksKickbacks• DipsDips• Close Grip BenchClose Grip Bench• Push Downs (cable)Push Downs (cable)• Skull CrusherSkull Crusher• Tricep ExtensionTricep Extension• All exercises that involve pressing actionsAll exercises that involve pressing actions• (bench press, military press, push ups…(bench press, military press, push ups…

extension of the elbow)extension of the elbow)