胸部训练
平板推胸 Flat bench press
上斜推胸 Incline bench press
下斜推胸 Decline bench press
龙门夹胸
平板飞鸟 Flat bench dumbbell flyes
上斜飞鸟 Incline bench dumbbell flyes
下斜飞鸟 Decline bench dumbbell flyes
俯卧撑 push up
肩部训练
杠铃推举 Barbell press
颈后推举Behind-the-neck press
站立哑铃前平举 Front dumbbell raise
站立哑铃侧平举 Dumbbell lateral raise
坐姿哑铃侧平举Seated dumbbell lateral raise
坐姿颈前推Seated military press
俯身侧平举 Bent-over dumbbell lateral raise
站立杠铃/哑铃耸肩 Barbell/dumbbell Shrug
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