Strength Training Exercises Using Free-Weights or Body Weight as Resistance

Target Area	Exercise - Muscle Group
Chest	Push-up (wall push-ups, knee, or full-body) - Pectoralis Major -> Options: arms close, shoulder width, or wide width Bench Press (arms together, shoulder width, or wide width) - Pectoralis Major -> Options: arms close, shoulder width or wide width Supine Flys (Butterflys) - Pectoralis Major Pec Deck - Pectoralis Major Incline Bench - Upper Chest/deltoids Decline Bench - Lower Chest
Back	Bent-over Rows - Rhomboids, Lats Pull-ups / Chin-ups - Lats Reverse Flys - Trapezius Upright Rows - Trapezius
Shoulders	Front Arm Raise - Anterior Deltoid Lateral Arm Raise (elbow slightly bent) - Medial Deltoid Shoulder Press or Military Press - Deltoid Bent over dumbbell raise to the rear - Posterior Deltoid Upright Rows - Anterior Deltoid/Back
Arms	Biceps Curls (standing, seated, one arm, two arm) - Biceps Triceps Extension (one arm or two arms) - Triceps Triceps Kickbacks - Triceps Chair Dips - Triceps
Legs	Squats - Quads,Hamstrings,Gluts Lunge - Quads,Hamstrings,Gluts Step-Ups - Quads,Hamstrings,Gluts Calf Raise - Calves Standing Hamstring Curls - Hamstrings Seated Leg Lifts - Hip Flexors Inner Thigh / Outer Thigh - Inner/Outer Thigh
Lower Back	Hyperextension (lying on stomach) – static hold - Erector Spinae Hyperextension (lying on stomach) – controlled pulsating lift - Erector Spinae Alternating Arm & Leg Lift on stomach - Erector Spinae Alternating Arm & Leg Lift on all fours - Erector Spinae
Abdominals	Crunches (slow, pulsating, hold for count of 2) - Rectus Abdominus Hold push-up position on forearms - Rectus Abdominus Crunch with twist - Obliques Side Lifts (in crunch “up” position, reach to the side towards toes) - Obliques