11 Major Muscle Groups:

• 1. Delts
• 2. Pecs
• 3. Bi's
• 4. Tris
• 5. Forearm
• 6. Abs
• 7. Obliques
• 8. Glutes
• 9. Quads
• 10. Hamstrings
• 11. Calves

Machines:

• Tricep push down
  • Works: Tricep muscle group
• Leg curl
  • Works: Hamstring muscle group
• Lat pulldown
  • Works: Back muscle group
• Pec/Deck (Pectorial Fly, Rear Deltoid):
  • Works: Pectorial AND Deltoid muscle group
• Seated row:
  • *Works: Back muscle group
• Low row:
  • Works: Back muscle group
• Military shoulder press:
  • Works: Shoulder muscle group
• Leg press:
  • Works: Hamstrings, Quads, Glutes, and Calves muscle group
• Abdominal crunch:
  • Works: Abs muscle group
• Back extension:
  • Works: Lower back AND abs muscle group
• Roman chair:
  • Works: Abs muscle group
• Hack Squat:
  • Works: Quads muscle group
• Bench press:
  • Works: Pectorials AND Triceps muscle group
• Leg extension:
  • Works: Quads muscle group
• Leg press (Plate loaded):
  • Works: Quads muscle group
• Free weights (Dumbbells):
  • Works: Bis AND Tris muscle group
• Plate weights:
  • Place on plate loaded machines
• Barbells:
  • Works: Bis AND Tris muscle group

Benches:

• Flat bench
• Inclined bench