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Areas of Concern

• abdominals
• back
• biceps
• calves
• chest
• forearms
• neck
• shoulders
• thighs
• triceps

Abdominals

bent-knee sit-up  (upper abs)
feet against wall sit-up (upper abs) 
dumbbell side bend  (obliques)
decline sit-up  (lower abs)
leg raises  (lower abs)
incline leg pull-in  (lower abs)
leg extention machine - leg pull-in  (lower abs) 
dip machine - leg raises  (lower abs)
abdominal machine  (abs)
hip abduction  (obliques)
 

Back

lat pull-down, close grip (front)  (lower lats)
lat pull-down, wide grip (front)  (upper lats)
lat pull-down, wide grip (rear)  (upper lats)
dumbbell bent-over rows  (upper and lower lats)
standing bent-over rows  (upper and lower lats)
straight-bar bent-over rows  (upper and lower lats)
seated row  (upper lats and upper back)
straight-bar upright rows  (upper trapezius)
good morning exercise  (lower back and abs)
dead lift (rdl's)  (lower back)
dumbbell dead lift  (lower back)
push press  (back and shoulders)
power clean  (back and legs)
wide grip pull-ups  (upper lats)
v-bar pull-ups  (lower lats)
back hyperextension  (lower back)
pullover machine  (lats and triceps)
dumbbell shrugs  (trapezius)
straight bar shrugs (trapezius)

Biceps

standing dumbbell hammer curl
standing alternate dumbbell curl
standing inner-bicep curl
standing medium grip straight bar curl
standing close-grip straight bar curl  outer biceps
standing reverse straight bar curl
standing cable curl
standing ez-curl-bar curl
standing one arm pulley curl
standing two arm high cable curl
seated alternate dumbbell curl
incline dumbbell curl
ez-bar preacher curl
seated dumbbell preacher curl
reverse incline ez-bar curl
reverse high-cable curl
chin-ups
seated concentration curl
lying low-cable curl
lying dumbbell curl
use close grip for outer biceps

Calves

standing dumbbell one-legged raises
standing barbell one-legged toe raises against squat rack
standing calve raise machine
seated calve raise machine
seated barbell raise
seated toe presses on leg press machine
lying toe raises on wall leg press machine
to target the inner calve point toes out
to target the outer calve point toes in

Chest


straight-bar bench press medium-grip  (outer pecs)
straight-bar bench press close-grip  (inner pecs and triceps)
straight-bar bench press wide-grip  (outer pecs)
straight-bar incline bench press medium grip  (upper pecs)
straight_bar incline bench press close grip  (upper and inner pecs)
straight-bar incline bench press wide grip  (upper and outer pecs)
straight-bar decline bench press medium grip  (lower pecs)
straight_bar decline bench press close grip  (lower and inner pecs)
straight-bar decline bench press wide grip  (lower and outer pecs)
flat bench dumbbell press  (outer pecs)
incline bench dumbbell press  (upper pecs)
decline bench dumbbell press  (lower pecs)
flat bench dumbbell fly (pecs)
incline dumbbell fly  (upper pecs)
decline dumbbell fly  (lower pecs)
pec machine  (upper and inner pecs)
high pulley two-arm squeeze  (upper pecs)
push-up medium-grip  (pecs and triceps)
push-up wide-grip  (outer pecs) 
push-up close-grip  (inner pecs and triceps)
incline push-up  (upper pecs and triceps)
decline push-up  (lower pecs and triceps)
wide-grip dips  (pecs and triceps)
bent-arm dumbbell pullover
bent-arm straight-bar pullover
straight-arm dumbbell pullover across bench  (upper pecs and stretch rib cage)
straight-arm straight bar pullover across bench  (upper pecs and strech rib cage)
straight-arm dumbbell pullover  (upper pecs and stretch rib cage)
straight-arm straight bar pullover  (upper pecs and stretch rib cage)
decline press machine  (pecs, deltoids, triceps)

Forearms

standing straight-bar reverse-grip curl  (top of forearm and biceps)
seated palms-up dumbbell/straight-bar wrist curl(bottom of forearm)
seated palms-down dumbbell/straight-bar wrist curl  (top of forearm)
seated palms-up dumbbell/straight-bar wrist curl across bench  (bottom of forearm)
seated palms-down dumbbell/straight-bar wrist curl across bench  (top of forearm)
standing wrist curl behind back  (bottom of forearm)
standing wrist roller, arms extended  (top of forearm)
seated palms-up low-pulley wrist curl  (bottom of forearm)

Neck

seated 4-way neck machine
flat bench, partner gives resistance
flat bench barbell-plate neck resistance

Shoulders

standing dumbbell shoulder shrugs  (front and outer deltoids)
standing straight-bar shoulder shrugs  (front and outer deltoids)
seated dumbbell military press  (front and outer deltoids)
seated straight-bar military press  (front and outer deltoids)
standing dumbbell military press  (front and outer deltoids)
standing straight-bar military press  (front and outer deltoids)
standing rear straight-bar military press  (front and rear deltoids)
standing straight-bar upright rows  (front deltoids and trapezuis)
standing dumbbell front raises  (front deltoids)
standing dumbbell side laterals  (front and outer deltoids)
seated dumbbell side laterals  (front and outer deltoids)
side lateral machine  (outer deltoids)
bent-over rear raises  (rear deltoids)
flat-bench lying rear raises  (rear deltoids)

Thighs

squat  (hamstring and quadricep)
use wide stance to target the inner thigh
front squat  (hamstring and quadricep)
hack squat  (hamstring and quadricep)
lying wall leg press machine  (hamstring and quadricep)
seated leg press machine  (hamstring and quadricep)
dead lift  (back and hamstring)
dumbbell lunges  (hamstring)
straight-bar lunges  (hamstring)
no weight lunges  (hamstring)
leg extension machine  (quadricep)
point toes in for outer quadricep
point toes out for inner quadricep
leg curl machine  (hamstring)
hip adduction machine (inner thigh)
hip abduction machine (outer thigh)

Triceps

seated/standing one-arm dumbbell/straight-bar extension behind head
seated/standing two-arm dumbbell/straight-bar extension behind head
seated tricep extension machine
standing tricep press down
flat bench skullcrushers with ez-bar/straight-bar
incline bench skullcrushers with ez-bar/straight-bar
one-arm tricep kickbacks with one-hand and bent-leg on flat bench
standing two-arm low-pulley tricep extension overhead
dips  (chest and triceps)
standing two-arm high pulley tricep extension back facing machine