Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

VERTICAL CHEST PRESS

Pectoralis Major Mid Fibres

Building

-Tricep anterior
-Lateral deltoid

-Serratus anterior
-Forearm flexors & extensors
-Anconelis
-Brachioradialis

PEC DEC

Pectoralis Major Mid Fibres

Shaping

-Anterior & lateral deltoid

-Forearm flexors & extensors
-Brachioradialis
-Bicep brachialis

PULLOVER

Latissimus Dorsi

Shaping

-Tricep
-Serratus anterior
-Pectoralis major/minor
-Teres major/minor
-Infraspinatus

-Forearm flexors & extensors
-Anconelis
-Brachioradialis

SEATED ROW

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

T-BAR ROW

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

SPIDER ROW

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

Same as CLOSE GRIP CHINS

WIDE-GRIP CHINS (ASSISTED)

Latissimus Dorsi

Shape & Build

-Bicep brachi & brachialis
-Teres major/minor
-Infraspinatus

-Forearm flexors
-Posterior deltoid
-Serratus anterior

BICEP CURL

Bicep Brachi & Brachialis

Shape & Build

-Forearm flexors
-Brachioradialis
-Anconelis

-Anterior & lateral deltoid

TRICEP EXTENSION

Long & Medial Head Tricep

Shape & Build

-Tricep lateral head
-Anconelis

-Anterior deltoid
-Pectoralis major
-Forearm flexors & extensors

DIPS (ASSISTED)

Long, Lateral & Medial Tricep

Building

-Anterior & lateral deltoid
-Pectoralis major

-Forearm flexors & extensors
-Anconelis

TRICEP PRESS DIP

Long, Lateral & Medial Tricep

Building

-Anterior & lateral deltoid
-Pectoralis major

-Forearm flexors & extensors

SHOULDER PRESS

Anterior & Lateral Deltoids

Building

-Triceps
-Serratus anterior
Trapezius

-Forearm flexors & extensors
-Anconelis

LATERAL RAISE

Lateral Deltoid

Shaping

-Trapezius
-Anterior deltoid

-Forearm flexors & extensors
-Posterior deltoid

REVERSE PEC DEC

Posterior Deltoid

Shaping

-Lateral & anterior deltoid
-Brachialis

-Forearm flexors & extensors
-Anconelis

LEG EXTENSION

Quadriceps

Shaping

-Sartorius
-Tibialis anterior

-Forearm flexors & extensors
-Hamstrings

HACK SQUAT

Quadriceps

Shape & Build

-Abductors
-Gluteus maximus
-Sartorius
-Hamstrings

-Gastrocnemius & soleus
-Tibialis anterior
-Peroneus longus

SEATED LEG PRESS

Quadriceps

Building

-Gluteus maximus
-Abductors
-Hamstrings

-Gastrocnemius & soleus
-Tibialis anterior
-Peroneus longus

LYING LEG PRESS

Quadricep

Building

-Hamstrings
-Gluteus maximus
-Adductors
-Magnus long/brev

-Gastrocnemius
-Soleus
-Peroneus Longus

INCLINE LEG PRESS

Quadricep

Building

-Hamstrings
-Gluteus maximus
-Adductors
-Magnus long/brev

-Gastrocnemius
-Soleus
-Peroneus Longus
-Tibialis anterior

SQUAT MACHINE

Quadricep

Building

-Hamstrings
-Gluteus maximus
-Adductors
-Magnus long/brev

-Gastrocnemius
-Soleus
-Tibialis anterior

SEATED LEG CURL

Bicep Femoris

Shape & Build

-Gluteus maximus
-Semitendinosus
-Semimembrinosus

Gastrocnemius
-Soleus
-Peroneus Longus

LYING LEG CURL

Bicep Femoris

Shape & Build

-Gluteus maximus

-Gastrocnemius
-Soleus
-Peroneus Longus

STANDING LEG CURL

Bicep Femoris

Shape & Build

-Gluteus maximus

Gastrocnemius
-Soleus
-Peroneus Longus

ADDUCTOR MACHINE

Adductors
Magnus longus/brevis

Shaping

-Gracillus pectineus

-Tensor facia latae

ABDUCTOR MACHINE

Tensor Facia Latae

Shaping

-Gluteus medius & minimus

-Peroneus longus
- Gastrocnemius
-Soleus

STANDING CALF RAISE

Gastrocnemius

Building

-Peroneus longus, brevis & turtius
Tibialis posterior

-Quadriceps
-Hamstrings

SEATED CALF RAISE

Soleus

-Gastrocnemius
-Tibialis posterior
-Peroneus longus, brevis & turfius

-Quads
-Hamstrings

DONKEY CALF RAISE

Gastrocnemius
Soleus

-Tibialis posterior

-Gastrocnemius
-Soleus

TOTAL HIP MACHINE - ADDUCTION

Adductors
Magnus Brevis & Longus

Shaping

-Gracilius & pectineus

-Forearm flexors & extensors
-Tensor Facia Latae
-Quads
-Hamstrings

TOTAL HIP MACHINE - ABDUCTION

Tensor Fascia Latae

Shaping

-Gluteus medius and minimus

-Quads
-Hamstrings
-Adductors

TOTAL HIP MACHINE – HIP EXTENSION

Gluteus Maximus

Shaping

-Hamstrings
-Rectus abdominus
-Psoas major/minor

-Erectus Spinae
-Forearm flexors & extensors
-Gastrocnemius
-Soleus
-Hamstrings

TOTAL HIP MACHINE – HIP FLEXION

Hip Flexors
Psoas Major & Illiacus

-Transversus abdominus
-Quads
-Psoas minor
Sartorius

-Forearm flexors & extensors
-Anterior deltoid
-Tibialis anterior

ABDOMINAL CRUNCH

Rectus Abdominus

Shaping

-Psoas minor
-Transversus abdominus

-Erectus spinae

ABDOMINAL CRADLE

Entire Abdominal Wall
Entire Hip Flexors

-Sartorium
-Obliques

-Erectus spinae
-Forearm flexors & extensors

BACK EXTENSION

Erectus Spinae

Strength

-Lower oblique
-Gluteus medius

-Forearm flexors and extensors
-Rectus abdominus
-Quads

ROTARY TORSO

Internal & External Oblique

Shape

-Rectus abdominus
-Erectus spinae
-Serratus

-Forearm flexors and extensors
-Latissimus dorsi

WRIST ROLLING MACHINE

Forearm flexors & extensors

-Anterior & lateral deltoid

IBS HIGH ROW

Latissimus Dorsi
Mid to Upper Traps

Shape & Build

-Bicep brachi & brachialis
-Teres major/minor
-Infraspinatus

-Forearm flexors and extensors
-Serratus anterior
-Rectus abdominus
-Erectus spinae

IBS HAMMER ROW

Latissimus Dorsi
Mid to Upper Traps

Build

-Bicep brachi & brachialis
-Teres major/minor
-Infraspinatus
-Posterior deltoid

-Forearm flexors and extensors
-Anterior deltoid
-Erectus spinae

SHRUG MACHINE

Tragrius Mid Fibres

-Rhomboids
-Serratus anterior
-Labeta scapulae

-Forearm flexors and extensors
-Deltoids

CLOSE GRIP CHINS

-Latissimus Dorsi
Inner Area

Shape & Build

-Bicep brachialis
-Trapezius lower
-Posterior deltoids
-Brachioradialis
-Upper back

-Erectus spinae
-Rectus abdominus
-Forearm flexors
-Posterior deltoid

WIDE GRIP CHINS

-Latissimus Dorsi
Inner Area

Shape & Build

-Bicep brachialis
-Trapezius lower
-Anterior deltoids
-Brachioradialis

-Erectus spinae
-Rectus abdominus
-Forearm flexors
-External obliques
-Serratus anterior

WIDE GRIP PULL UPS

-Latissimus Dorsi
Inner Area

Shape & Build

-Bicep brachialis
-Trapezius lower
-Posterior deltoids
-Brachioradialis
-Posterior deltoid

-Erectus spinae
-Rectus abdominus
-Forearm flexors
-Serratus anterior

REVERSE CHIN GRIPS

-Latissimus Dorsi
Inner Area

Shape & Build

-Bicep brachi
-Brachioradialis
-Forearm flexors
-Teres major/minor
-Infraspinatus

-Rectus abdominus
-Forearm extensors
-External obliques
-Serratus anterior

DIPS

Tricep Heads

Building

-Anterior & lateral deltoids
-Pectoralis major
-Brachioradialis
-Anconelis

-Forearm flexors & extensors
-Posterior deltoid
-Rectus abdominus

BENCH DIPS

Tricep Heads

Building

-Posterior & lateral deltoid
-Pectoralis major
-Brachioradialis
-Anconelis

-Erectus spinae
-Rectus abdominus
-Forearm flexors

PRESS UPS

Pectoralis Major
Tricep Heads

Shaping

-Anterior deltoid
-Anconelis

-Erectus spinae
-Rectus abdominus
-Forearm extensors
-Lateral deltoid
-Tibialis anterior

TRICEP PRESS UPS

Tricep Three Heads

Shaping

-Pectoralis major
-Anterior deltoid
-Anconelis

-Erectus spinae
-Rectus abdominus
-Forearm extensors
-Tibialis anterior
-Lateral deltoid

WIDE GRIP PRESS UPS

Pectoralis Major mid Fibres

Shaping

-Tricep
-Anterior deltoid
-Anconelis

-Erectus spinae
-Rectus abdominus
-Forearm extensors
-Tibialis anterior
-Lateral deltoid

CLOSE GRIP PRESS UPS

Tricep Long Medial & Long Head

Shaping

-Pectoralis major
-Anconelis
-Anterior Deltoid

-Erectus spinae
-Rectus abdominus
-Forearm extensors
-Tibialis anterior
-Lateral deltoid

WAIST TWISTS

Internal & External Obliques

Shaping

-Rectus abdominus

-Erectus spinae
-lateral deltoid
-Bicep brachials
-Upper back

STANDING SIDE BENDS

Internal & External Obliques

Shaping

-Rectus abdominus
-Latissimus dorsi
-Serratus anterior

-Forearm flexors
-Erectus spinae

LYING SIDE BENDS

External Obliques

Shaping

Rectus abdominus
-Latissimus dorsi
-Serratus anterior

-Erectus spinae
-Lateral deltoid
-Bicep brachials
-Brachioradialis

CRUNCHES

Rectus Abdominus

Shaping

-Psoas major & illiacus

-Erectus spinae

REVERSE CRUNCHES

Transversus Abdominus
Hip Flexors

-Rectus abdominus

-Erectus spinae

OBLIQUE CRUNCHES

Internal & External Obliques

-Psoas major & illiacus

-Erectus spinae

SIT UPS

Rectus Abdominus Mid to Upper

-Transversus Abdominus

-Erectus spinae

LYING HIP FLEXION

Hip Flexors
Soas Major Illaicus
Transversus Abdominus

-Rectus Abdominus

-Erectus spinae

ADVANCED LYING HIP FLEXION

Transversus Abdominus
Mid Lower Rectus Abdominus

-Psoas Major
-Illiacus
-Rectus abdominus

-Erectus spinae

ROMAN CHAIR HIP FLEXION

Abdominus Rectus

Shaping

-Transversus abdominus
-Psoas major
-Illiacus

-Erectus spinae
-Quads
-Forearm flexors
-Bicep brachialis
-Brachioradialis

HANGING HIP FLEXION

Abdominus Rectus

Shaping

-Transversus abdominus
-Psoas major
-Illiacus

-Erectus spinae
-Quads
-Forearm flexors
-External obliques
-Serratus anterior

BENCH HIP FLEXION

Abdominus Rectus

Shaping

-Transversus abdominus
-Psoas major
-Illiacus

-Erectus spinae

LYING LEG RAISES

Abdominus Rectus

Shaping

-Transversus abdominus
-Psoas major
-Illiacus

-Erectus spinae

STANDING HIP EXTENSION

Abdominus Rectus

Shaping

-Hip Flexors

-Hamstrings

KNEELING HIP EXTENSION

Gluteus Maximus

Shaping

-Hip Flexors

-Hamstrings

DORSAL RAISES

Erectus Spinae

Shaping/Strength

-Back extensors

-Trapezius
-Posterior deltoid
-Bicep brachialis

HYPER EXTENSIONS

Erectus Spinae

Strength

-Back extensors
-Gluteus maximus

-Trapezius
-Lateral & posterior deltoid
-Bicep brachials
-Brachioradialis