Body Part Exercise Chart

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This chart lists some of the major muscle groups and provides various movements used in training for mass, power / strength, and shape. Naturally there are many other muscle groups and many more exercises that can be used. This chart however, provides some of the best movements.

Body Part	Mass					Power / Strength	Shape
	Bench Press					Bench Press	Bench Press To Neck
Chest	Flat Bench Dumbbell Press					Incline Bench Press	Dumbbell Press
	Incline Bench Press					Power Rack Bench Press	Incline Dumbbell Flyes
	Incline Dumbbell Press					Vertical Machine Press	Flat Dumbbell Flyes
	Chest Dips					Power Rack Half Bench	Chest Dips
	Dumbbell Pullover					Press	Pec Dec Flyes
	Barbell Pullover					Power Rack 1/4 Bench	Cable Crossover
	Power Rack Bench Press					Press	Barbell Pullover
	Smith Machine Bench Press					Chest Dips	Dumbbell Pullover
	Decline Press					Smith Machine Press	Machine Bench Press
	Decline Dumbbell Flyes						Vertical Machine Press
	Smith Machine Press						Decline Press
							Decline Flyes
							Dumbbell Crest Cross Over
							Smith Machine Press
	Standing Dumbbell Press					Military Press	Standing Side Lateral Raises
Shoulders	Seated Dumbbell Press					Press Behind Neck	Seated Side Lateral Raises
	Press Behind Neck					Power Rack Press	Front Lateral Raises
	Side Lateral Raises						Bent Over Lateral Raises
	Front Barbell Press						Lying Lateral Raises
	Bent Over Laterals						Cable Lateral Raises
	Seated Smith Machine						Seated Smith Machine Press
	Press						Alternate Dumbbell Press
	Alternate Dumbbell Press						Standing Dumbbell Upright
	Standing Dumbbell Upright						Row
	Row						Barbell Upright Row
	Barbell Upright Row						Barbell Raise
	Barbell Raise						Incline Dumbbell Raises
	Incline Dumbbell Raises						Lying Bent Over Laterals
	Lying Bent Over Laterals						Low Pulley Raises
	Low Pulley Raises
	Cheat Barbell Curl					Cheat Barbell Curl	Close Grip EZ Curl
Biceps	Barbell Curl					Barbell Curl	Barbell Curl
	Barbell Preacher Curl					Seated Barbell Curl	Incline Dumbbell Curl
	Standing Alternate Dumbbell					Standing Dumbbell Curl	Concentration Curl
	Curl						Cable Curl
	Seated Alternate Dumbbell						Dumbbell Preacher Curl
	Curl						Spider Curl
	Incline Dumbbell Curl						Seated Alternate Dumbbell
	Hammer Curl						Curl
	Seated Barbell Curl						Spider Curls
	Spider Curls						Lying Dumbbell Curls
	Lying Dumbbell Curls						Kneeling Close Grip EZ Bar
	Kneeling Close Grip EZ Bar						Curl
	Curl
	Close Grip Barbell Press					Close Grip Barbell Press	Standing Extensions
Triceps	Weighed Dips					Weighed Dips	Seated Extensions
	Standing Extensions						Lying Extensions
	Nose Busters						Dumbbell Extensions
	Kneeling Triceps Extensions						Tricep Pressdown
	Tricep Pressdowns						Kickbacks
	Single Dumbbell Tricep						Bench Dips
	Extensions						Kneeling Triceps Extensions
	Decline EZ Bar Tricep						Single Dumbbell Tricep
	Extensions						Extensions
	Kneeling Low Pulley						Decline EZ Bar Tricep
	Extensions						Extensions
							Kneeling Low Pulley
							Extensions
	Palm Up Wrist Curl					Wrist Curl	Palm Up Wrist Curl
Forearms	EZ Palm Up Wrist Curl					Reverse Curl	EZ Palm Up Wrist Curl
	Dumbbell Wrist Curl					Leverage Bar Wrist Curl	Dumbbell Wrist Curl
	Hands Behind Back Wrist					Wrist Roller	Hands Behind Back Wrist
	Curl						Curl
	Reverse Curl						Reverse Curl
	Leverage Bar Wrist Curl						Leverage Bar Wrist Curl
	Wrist Roller						Wrist Roller
	Bent Over Row					Deadlift	Lat Pulldown
Back	"T" Bar Row					Power Clean	One Arm Dumbbell Row
	Chins					Bent Over Row	Bent Over Row
	One Arm Dumbbell Row					Chins	"T" Bar Row
	Lat Pulldown To Front					Barbell Shrug	Stiff Leg Deadlift
	Stiff Leg Deadlift						Dumbbell Shrug
	Barbell Shrug						Hyperextensions
	Dumbbell Shrug						Long Lat Pull
	Long Lat Rows						Chins
	Hyperextensions						Hyperextensions
	Lat Pulldown To Back						Lat Pulldown To Back
	Bent Over Dumbbell Row						Bent Over Dumbbell Row
	Standing Bent Over Low						Standing Bent Over Low
	Pulley Row						Pulley Row
	Full Squat					Full Squat	Full Squat
Thigh	Front Squat					Half Squat	Front Squat
	Hack Squat					Quarter Squat	Hack Squat
	Leg Press					Leg Press	Sissy Squat
	Leg Curl						Leg Curl
	Sissy Squat						Leg Extensions
	Lunges						Lunges
	One Leg Squat						One Leg Squat
	Smith Machine Squat						Smith Machine Squat
	Standing Calf Raises					Standing Calf Raises	Standing Calf Raises
Calf	Donkey Raises						Donkey Raises
	Toe Press On Leg Press						Seated Calf Raises
	Seated Calf Raises						One Leg Calf Raises
	One Leg Calf Raises						w/Dumbbell
	w/Dumbbell						Toe Press On Leg Press
							Front Toe Raises
	Contrary	to		what	most	Bent Leg Sit Up	Crunches
Abs	people	think,		improper		Bent Leg Lifts	Hanging Leg Raises
	training	of	the abs		can	Crunches	Bent Leg Raises
	actually	make		them	larger		Kneeling Cable Crunches
	thus increasing the size of
	the waist. Diet is the key
	element	in	achieving ab
	definition.
	Wrestlers Bridge					Wrestlers Bridge	Wrestlers Bridge
Neck	Head Strap Neck Raises					Head Strap Neck Raises	Head Strap Neck Raises
	Barbell Shrugs					Barbell Shrugs	Barbell Shrugs
	Dumbbell Shrugs					Dumbbell Shrugs	Dumbbell Shrugs

 

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