Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches (muscleandbrawn.com)
Find a preacher bench and rest your upper arms on the preacher bench pad with your chest firmly against it. (fitnessandpower.com)
Instructions: Grab an EZ - bar with a double - overhand grip and sit on a preacher bench. (fitnessandpower.com)