Exercises per muscle Group

Question 1

Bicep (Free weight)

Answer 1

Ez Bar curl, DB bicep curl,

Question 2

Bicep (Fixed Weight)

Answer 2

Cable curl, Machine curl

Question 3

Bicep (Body weight)

Answer 3

Body row (underhand grip)

Question 4

Tricep (Free Weight)

Answer 4

Lying extension, close grip bench press

Question 5

Tricep (Fixed Weight)

Answer 5

Seated push down, Tricep push down

Question 6

Tricep (Body Weight)

Answer 6

Tricep Dips

Question 7

Deltoids (Free weight)

Answer 7

Frontal raises, Lateral raises, upward rows, Overhead Press

Question 8

Deltoids (Fixed Weight)

Answer 8

Rear delt fly, seated shoulder press

Question 9

Pectorals (free weight)

Answer 9

DB bench press, pec Fly,

Question 10

Pectorals (Fixed Weight)

Answer 10

Seated chest press, Pec deck

Question 11

Pectorals (Body weight)

Answer 11

Press ups

Question 12

Traps (Free weight)

Answer 12

Single Arm DB row, Bent over row (overhand)

Question 13

Traps (Fixed weight)

Answer 13

Machine seated row, Cable seated row (underhand grip)

Question 14

Traps (Body weight)

Answer 14

Inverted body row (Overhand Grip)

Question 15

Rhomboids ( free weight)

Answer 15

DB reverse fly

Question 16

Rhomboids (fixed weight)

Answer 16

Standing cable rear crossover, seated machine rear fly

Question 17

Latissimus Dorsi (Free weight)

Answer 17

DB pullover

Question 18

Latissimus Dorsi (Fixed weight)

Answer 18

Lat pull down, Cable push down

Question 19

Latissimus Dorsi (Body weight)

Answer 19

Chin ups (overhand)
Assistant pull up (overhand)

Question 20

Obliques & Hip flexors (Fixed Weight)

Answer 20

Cable wood Chop

Question 21

Obliques and hip flexors (Body Wight)

Answer 21

Flutter kicks, Bicycle crunch, Plank

Question 22

Abs and Spine (Free weight)

Answer 22

Seated back extension

Question 23

Abs and Spine (fixed weight)

Answer 23

Seated abdominal crunch

Question 24

Abs and Spine (Body Weight)

Answer 24

Abdominal curl, Back extensions

Question 25

Glutes (Free weight)

Answer 25

BB Back squat, DB rear lunge

Question 26

Glutes (Body weight)

Answer 26

Glute kickbacks, Glute/Ham Raise, Glute bridge

Question 27

Hamstrings (Free weight)

Answer 27

Deadlift

Question 28

Hamstrings (Fixed weight)

Answer 28

Seated leg curl, lying leg curl, 45* press

Question 29

Hamstrings (Body weight)

Answer 29

Lunge

Question 30

Quad (Free weight)

Answer 30

BB squat, DB squat, DB rear lunge

Question 31

Quads (Fixed weight)

Answer 31

Leg press, Leg extension

Question 32

Quads (Body Weight)

Answer 32

Lunge

Question 33

Abductors and Adductors (fixed weight)

Answer 33

Seated hip abduction, seated hip adduction, Total hip machine

Question 34

Abductors and Adductors (Body weight)

Answer 34

Sumo squat, glute bridge hip abduction

Question 35

Gastronomes and Soleus (Free weight)

Answer 35

DB Standing calf raises

Question 36

Gastronemius and Soleus (Foxed weight)

Answer 36

Seated calf raise, 45*Calf press

Question 37

Gastronemius and Soleus (Body weight)

Answer 37

Supported calf raise standing

Question 38

Gastronemius and Soleus (Body weight)

Answer 38

Supported calf raise standing