Otot-otot Yang Terlibat

BICEPS 
- Barbell curls, dumbell curls, pull-ups, reverse curls.

TRICEPS 
- French curls, triceps extensor (standing or lat machine), bar-dips, military press, bench press, pull over (bent arm)

BRACHIALIS 
- Revese curls, upright rowing.

DELTOIDS 
- Military press, behind the neck press, dumbell press, upright rowing, pull overs (bent arm), lateral raise (standing), bent rowing.

FLEXOR CARPI
- Wrist curls, curls, grip machine.

PECTORSLID 
- Bench press, lateral raise (incline or supine),pull over and press, lat pull (machine).

TRAPEZIUS
- Shoulder shrugs, behind the neck press

RHOMBOIDS 
- Bent rowing, shoulder shrugs, lat pull (machine)

LATISSIMUS DORSI
- Lat pull(machine), bent rowing, dumbell DORSI rowing,pull over (bent arm).

SERRATUS 
- Pull over(bent or straight arm).

ABDOMINALS
- Sit-ups (all varieties), scissor kick (incline), leg lifts (hanging), leg pull over (incline)

EXTERNAL OBLIQUES
- Side bending (dumbell or bar-bell), steiff legged side lift.

ERECTOR SPINAE
- Stiff legged dead lift , dead lift, back hyperextensions.

GLUTEUS MAXIMUS
- Squats, leg press (machine)

QUARDRICEPS
- Squats, leg press (machine), knee extension(machine)

HAMSTRINGS 
- Knee flexions (machine), squats.

GASTROCNEMIUS 
- Toe raise (leg press machine or standing) and soleus.