Chest and Triceps (Push)

Target chest, triceps, and shoulders for upper-body strength and muscle growth.

ChestTricepsShoulders

Back and Biceps (Pull)

Target back width/thickness and arm strength.

BackBicepsRear Deltoids

Legs (Lower Body Strength)

Target quads, hamstrings, glutes, and calves for overall lower-body strength.

QuadricepsHamstringsGlutesCalves

Shoulders and Traps

Target shoulder size and trap definition.

ShouldersTrapsLateral Deltoids

Core and Stability

Target core strength and balance.

CoreObliquesLower Back