Target each muscle group: explained in 36 YouTube videos with a nice overview infographic

DELTOID

1) Dumbbell front raises

2) Seated/Standing military press

CHEST

3) Barbell bench press

4) Flat Dumbbell fly

5) Weighted dips

BICEPS

6) Concentration curls

7) Barbell curls

8) Chin ups

FOREARMS

9) Farmer’s walk

10) Towel pull up

SIDE ABS

11) Russian twist

12) Wood chop

ABDOMINALS

13) Spiderman plank crunch

14) Mountain climbers

15) Medicine ball V-UP

QUADRICEPS

16) Barbell full squat

17) Leg extension

18) Leg press

TIBIALIS ANTERIOR

19) Ta raises

UPPER BACK

20) Barbell shrugs

21) Bent-over lateral raises

INFRASPINATUS

22) Shoulder rotations

TRICEPS

23) Triceps dips

24) Skull crushers

25) Overhead dumbbell extension

MIDDLE BACK

26) Lat pull-downs

27) Seated cable row

LOWER BACK

28) Russian Twist

See Number 11

29) Wood chop

See Number 12

CLUTEUS MAXIMUS

30) Kettle bell swings

31) Barbell hip thrusts

32) Stiff-legged dead lift

HAMSTRING GROUP

33) Lying leg curls

34) Romanian dead lift

CALF

35) Standing calf raises

36) Box jump

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