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