Copied from another board that Taurus posted for me. I thought it would be good here.
**LEGS**
DEADLIFTs -- Target (Quads,Hams) assist (glutes,back,traps)
SQUAT -- T(Q) a(h,g,B)
LEG PRESS -- T(Q) a(h,g,B)
STRAIGHT LEG DLs -- T(Q,H) a(lowerback,g)
HACK SQUAT -- T(Q) a(h,g)
**BACK**
BENTOVER ROWS -- Target (Lats) assist (biceps)
DBELL PULLOVERS -- T(Intercostals,Serratus) a(chest)
SEATED CABLE LONG ROW -- T(L) a(b,rear delts)
PULLUPS -- T(L) a(b,r d)
PULLDOWNS -- T(L) a(b,r d)
T-BAR ROW -- T(L) a(B)
ONE ARM D-BAR ROW -- T(L) a(B) - Good finisher
**SHOULDERS**
MILITARY PRESS -- Target (Deltoids) assist (triceps)
SEATED DBELL -- T(D) a(t)
BENT LAT-RAISES -- T(Rear D) a(upper back)
UPRIGHT ROWS -- T(Entire D) a(t,u B)
**CHEST**
WEIGHTED DIPS -- Target (Pectoralis) assist (shoulders,triceps)
WIDE-GRIP BENCH -- T(P) a(s,<t)
BENCH PRESS -- T(P) a(s,>t)
INCLINE BENCH -- T(upper P) a(s,tri)
DBELL FLYS -- T(Pecs) *Isolates P - Good finisher
**TRICEPS**
SKULLS -- Target (Triceps) assist (shoulders)
CLOSE GRIP BENCH -- T(T) a(s,t)
SEATED DBELL XTENSIONS -- T(T) a(s)
TRICEP PUSHDOWN -- T(T) *Isolates T - Good finisher
**BICEPS**
BARBELL CURL -- Target (Biceps) assist (shoulders)
INCLINE DBELL CURL -- T(B) a(s)
SEATED DBELL CURL -- T(B) a(s)
PREACHER CURL -- T(B) *Isolates B - Good finisher
**ABS**
CRUNCHES -- all varieties and/or weighted
**CALFS**
CALF-RAISES (Locked-Knee) -- Gastrocnemius (the 'DIAMOND' muscle under the back of the knee)
As the Gastrocnemius has two heads, you must 'roll-up' towards the outside of your feet (towards the small toes) which works the 'medial' (inside) head, and you must 'roll-up' towards the inside of your feet (towards the big toes) which works the 'lateral' (outside) head during the raises.
TOE PRESSES -- Soleus - the muscle under the Gastrocnemius
SEATED CALF RAISES -- Soleus - as above
List of Compound Movements
