Posterior Muscles:
Trapezius: shoulder shrug
Posterior deltoid: barbell/dumbbell lying rear delt raise
Rhomboid bent-over row
Tricep: cable pushdown
Latissimus dorsi: cable pulldown
Erector spinae: back extension
Gluteus maximus (bum): barbell squat
Hamstrings: lever lying leg curl
Gastrocnemius/Soleus (calf): dumbbell standing calf raise
Anterior Muscles:
Deltoid:
1. anterior: arnold press
2. lateral: cable lateral raise
Pectoralis major: barbell bench press
Biceps: barbell curl
Serratus anterior: barbell incline shoulder raise
Obliques: side bend
Rectus abdominus: kneeling cable crunch
Iliopsoas (hip flexor): hanging straight leg raise
Quadriceps: dumbbell lunge
Tibialis anterior: dumbbell reverse calf raise
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