2. Exercises that involve the TrapeziusExercises that involve the Trapezius Clean and JerkClean and Jerk Up Right RowUp Right Row Military PressMilitary Press ShrugsShrugs

3. Exercises that involve the DeltoidExercises that involve the Deltoid Bench Press (flat and incline)Bench Press (flat and incline) Military Press / Push PressMilitary Press / Push Press Lateral RaiseLateral Raise Front RaiseFront Raise Rear DB Fly (for the posterior deltoid)Rear DB Fly (for the posterior deltoid)

4. Exercises that involve the Latissimus DorsiExercises that involve the Latissimus Dorsi Dumbbell RowDumbbell Row Bent Over RowBent Over Row Pull Ups / Pull DownsPull Ups / Pull Downs Seated RowSeated Row Power CleanPower Clean Dead LiftDead Lift

5. Exercises that involve the QuadricepsExercises that involve the Quadriceps Back SquatBack Squat Front SquatFront Squat LungeLunge Step UpsStep Ups DeadliftDeadlift Clean (all variations)Clean (all variations)

6. Exercises that involve the HamstringsExercises that involve the Hamstrings DeadliftsDeadlifts Straight Leg Dead LiftStraight Leg Dead Lift Leg Curls (seated or standing on a machine)Leg Curls (seated or standing on a machine) Leg Curl w/ an exercise ballLeg Curl w/ an exercise ball

7. Exercises that involve the GastrocnemiusExercises that involve the Gastrocnemius Clean (all variations)Clean (all variations) Heel RaiseHeel Raise Step UpStep Up Jump SquatJump Squat

8. Exercises that involve the Gluteus MaximusExercises that involve the Gluteus Maximus Squats (front and back)Squats (front and back) LungeLunge Step UpsStep Ups

9. Exercises that involve the Pectoralis MajorExercises that involve the Pectoralis Major Bench Press (flat and incline)Bench Press (flat and incline) Push upsPush ups

10. Exercises that involve the bicepExercises that involve the bicep Hammer curlHammer curl Bicep curlBicep curl All exercises that involve pulling actionsAll exercises that involve pulling actions (pull ups, rows, pull downs…flexion of the elbow)(pull ups, rows, pull downs…flexion of the elbow)

11. Exercises that involve the tricepExercises that involve the tricep KickbacksKickbacks DipsDips Close Grip BenchClose Grip Bench Push Downs (cable)Push Downs (cable) Skull CrusherSkull Crusher Tricep ExtensionTricep Extension All exercises that involve pressing actionsAll exercises that involve pressing actions (bench press, military press, push ups…extension of the elbow)(bench press, military press, push ups…extension of the elbow)