<p>(Chest Muscle) (Shoulder Muscles) Pectoralis Major Deltoid Free weights Free weights - Bench Press - Overhead Press - Incline Press/DB Incline Press - DB Front Raise - DB Press - DB Side Raises - Push-ups Free Motion Machine Free Motion Machine - Shoulder - Chest (Chest Press, Flies) Trapezius - Upright Row (Back Muscle) - Shrugs Latissimus Dorsi Free Weights - Pull-ups (Leg Muscles) - DB Row Hamstrings/Quadriceps Free Motion Machine Gluteus Maximus - Lat (Pulldowns) - Squats - Row - Front Squats -Step-ups - Lunges/ Lateral Lunges (Back of Arm Muscle) Free Motion Triceps -Squat - Dips -Hamstring (leg curls) - Kick Backs -Quad (leg extensions) - DB Extensions -Step Free Motion Gastrocnemius -Push downs - Calf Raises -Reverse push downs -Overhead Extensions</p><p>(Front of Arm Muscle) Biceps Core Work - Straight Bar Curl - Russian Twists (Oblique) - Preacher Bar Curl - Reverse Crunches (Abdominals) - DB Curl - Scissors (Abdominals, Hip Flexor) - Hammer Curl - Side crunches (Oblique) Free Motion - Front Plank (Abdominals) Cable Curls - Side Plank (Oblique) -Glute Bridge (Hamsting,Glutes)</p>