The Lift List

Question 1

bicep exercises

Answer 1

EZ Bar bicep curl
Cable bicep curl
Dumbbell bicep curl
Bicep body row
Machine bicep curl

Question 2

tricep exercises

Answer 2

tricep dips
lying tricep extensions
close grip tricep press
seated tricep push down
tricep push down

Question 3

deltoid exercises

Answer 3

frontal raise
lateral raise
upright row
seated shoulder press
standing overhead press
rear deltoid fly

Question 4

pectoral exercises

Answer 4

dumbbell bench press
seated chest press
chest fly
pec deck fly
press ups

Question 5

trapezius exercises

Answer 5

barbell bent over row
machine seated row - pronated
machine seated row - neutral
dumbbell single arm row
inverted body row
cable seated row - supinated

Question 6

rhomboid exercises

Answer 6

seated machine rear fly
standing cable rear crossover
dumbbell reverse fly

Question 7

latissimus dorsi exercises

Answer 7

dumbbell pull over
lat pull down
chin ups
pull up
cable push down

Question 8

obliques & hip flexor exercises

Answer 8

flutter kicks
plank
bicycle crunch
cable wood chop

Question 9

rectus abdominus & erector spinae exercises

Answer 9

back extension
abdominal curl
seated abdominal crunch
seated back extension

Question 10

gluteal exercises

Answer 10

rear lunge
glute kickbacks
glute-ham raise
glute bridge
squat
deadlift
lunge
45degree leg press

Question 11

hamstring exercises

Answer 11

seated leg curl
lunge
deadlift
lying leg curl
45degree leg press
squat
rear lunge

Question 12

quadricep exercises

Answer 12

squat
rear lunge
lunge
back squat
leg press
leg extension

Question 13

abductors & adductor exercises

Answer 13

glute bridge hip abduction
total hip machine
seated hip abduction
seated hip adduction
sumo squat

Question 14

gastrocnemius & soleus exercises

Answer 14

45degree calf press
seated calf raise
standing calf raise