Chest, Biceps, Forearms

Start with chest. Lifts may include: incline press, decline press, dumbell press. Next bicepts: cable curls, incline dumbel curls . . . Last is forearms: wrist rolls . . .

Abs, Obliques, Shins, Neck

Suggested lifts: ab strap leg lifts, cable crunches, torso twists . . .

Quads, Calfs, Hamstrings, Glutes

Suggested lifts: deep squats, leg lifts, front and side lunges, calf raises, dead lifts, quad extensions . . .

Shoulders and Triceps

Suggested lifts: machine shoulder press, dumbell shoulder press, side raises, cable press down, over head tricept extensions . . .

Traps and Back

Suggested lifts: barbell rows, pull-downs, straight leg deadlifts, barbell shrug, dumbell shrug, behing back barbell shrug . . .