肱二头肌训练
直杠站立弯举 Barbell curl
E-Z杠站立弯举 E-Z bar curl
站立哑铃交换弯举 Standing alternative dumbbell curl
坐姿哑铃交换弯举 Seated alternative dumbbell curl
杠铃卷腕barbell wrist curl  

肱三头肌训练
肱三头肌下压 triceps press-down
颈后臂屈伸 triceps extension  
仰卧杠铃臂屈伸lying barbell triceps extension  
双杠臂曲伸 bar dip

背部训练
宽卧引体向上 Wide-grip chin-up  
宽卧下拉 wide-grip pull-down
坐姿划船 seated cable row  
俯身杠铃划船bent-over barbell row  
单臂哑铃划船one-arm dumbbell row

腿部训练
深蹲squat
坐姿腿屈伸  leg extension
俯卧腿弯举 leg curl
提踵 toe-raise  

腹部训练
仰卧起坐 sit-up
屈腿收腹 knee curl
腿举knee lift