Workout A: Upper Body

• Chest (General)
• Back (General)
• Chest (Upper)
• Back (Lats)
• Deltoid (Front)
• Deltoid (Side)
• Triceps
• Biceps
• Trapezius (Upper)

Workout B: Lower Body

• Quadriceps
• Hamstrings
• Quadriceps
• Hamstrings
• Calves (General)
• Hip Abductors
• Hip Adductors
• Hip Flexors
• Abdominal
• Obliques

Guidelines

• Italicized exercises are optional.
• Generally, choose basic exercises when possible.
• Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
• A glute exercise may be substituted for a quadriceps or hamstrings exercise.
• Obliques may be exercised with upper body workout if desired.
• Also see complementary pairing of exercises involving low back.