Muscle/Exercise Cross Reference
Introduction

Prior to strength training, warm up and flexibility exercises should be performed. Warm up should include at least 5 minutes of aerobic activity to provide increased blood oxygen levels and increased body temperature. Both of these factors will increase the effectiveness of the strength training workout.

Exercise sessions should be organized so that the larger muscle groups are exercised first, followed by the smaller muscle groups.

The order of groups should be as follows:

  1. Abdomen
  2. Hips and lower back
  3. Upper Legs
  4. Calves
  5. Chest
  6. Upper back
  7. Shoulders
  8. Triceps
  9. Biceps
  10. Waist
  11. Neck

Chest Exercises Muscle Group
Bench Press Pectorals, Triceps, Anterior Deltoids
Inclined Flye Outer/Inner Pectorals, Anterior Deltoids
Inclined Press Upper, Pecs, Triceps, Anterior/Medial Deltoids
Declined Press Lower/Outer Pectorals, Triceps, Anterior Deltoids Pectorals
Pushup Triceps, Anterior Deltoids
Cable Crossover Upper/Lower Pectorals
Pec Deck Pectorals, Anterior Deltoids
Back Exercises Muscle Groups
Shrugs Trapezius
One Arm Row Trapezius, Latissimus Dorsi
Pull-ups Biceps, Rhomboids
Back Extension Erector Spinae
Roman Bench Erector Spinae
Seated Row Erector Spinae, Latissimus Dorsi, Biceps
Lateral Pull down Latissimus Dorsi, Biceps
Shoulder Exercises Muscle Groups
Overhead (Military) Press Medial Deltoid, Triceps
Lateral Raises Anterior/Medial Deltoid
Front Raises Anterior/Posterior Deltoid
Prone Flye Posterior Deltoid, Rhomboids
Arm Exercises Muscle Groups
Barbell Curl Full Biceps/Forearms
Dumbbell Preacher Curl Upper/Outer Biceps
Standing Dumbbell/Low Cable Inner Biceps
Seated Hammer Curls Outer Biceps/Forearms (Brachialis)
Seated Inclined Dumbbell Curls Lower Biceps
Triceps Kickback/Dip Triceps Lateral Head
Triceps Seated Overhead Ext Triceps Medial Head
Triceps Lying Extension Triceps Long Head
Lower Body Muscle Groups
Squat Gluteus Maximus, Quads, Hamstrings, Erectors
Front Lunge Gluteus Maximus, Quads, Hamstrings
Calf Heel Raise Gastrocnemius, Soleus
Hip Extension Gluteus Maximus
Hip Abduction Abductors, Outer Thigh
Hip Adduction Adductor, Inner Thigh
Leg Press Gluteus Maximus, Quads, Hamstrings
Leg Extension Quads
Leg Curl Hamstrings
Abdominal Muscle Groups
Upper Crunches/Inclined Sit-up Upper Abdomen
Lower Crunches/Leg Raises Lower Abdomen
Side Crunches Outer Obliques
Crunch Machine Abdomen, Hip Flexor