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肩膀：坐姿真正侧平举

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肩膀：站立哑铃肩部推举

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肩膀：拉起

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腿部：深蹲

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腿部：站立提踵

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背部：杠铃划船

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背部：坐姿绳索划船

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胸部：卧推

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胸部：下斜哑铃推举

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腿部：腿部伸展

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ARMS：反握杠铃弯举

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