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Page 15 of 56

Targets: Triceps Lateral Head (0.9)Triceps Long Head (0.9)Triceps Medial Head (0.9)
Setup: Bench
Cable Machine
Straight-Bar Cable Attachment

Muscle Growth
Extension

Also called Cable Iron Cross, Cable Machine Iron Cross Progression

Targets: Latissimus Dorsi (0.9)Pectoralis Major Sternocostal Head (0.9)Teres Major (0.7)
Setup: Cable Machine
Single D-Handle

Strength
Adduction

Targets: Triceps Long Head (1.0)Triceps Lateral Head (0.9)Triceps Medial Head (0.9)
Setup: Cable Machine
Straight-Bar Cable Attachment

Muscle Growth
Extension

Targets: Biceps Brachii Long Head (1.0)Biceps Brachii Short Head (1.0)
Setup: Cable Machine
Preacher Curl Bench
Straight-Bar Cable Attachment

Muscle Growth
Curl

Targets: Posterior Deltoid (1.0)Rhomboid Major (0.7)Trapezius (0.7)
Setup: Bench
Cable Machine
Cable Rope Attachment

Muscle Growth
Row

Targets: External Oblique (1.0)Internal Oblique (1.0)
Setup: Cable Machine
Single D-Handle
Stability Ball

Muscle Growth
Stability
Rotation
Brace

Targets: Anterior Deltoid (1.0)Medial Deltoid (0.9)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Press

Targets: Trapezius (1.0)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Shrug

Targets: Flexor Carpi Radialis (1.0)Flexor Carpi Ulnaris (1.0)
Setup: Bench
Cable Machine
Straight-Bar Cable Attachment

Muscle Growth
Curl

Targets: Trapezius (1.0)Medial Deltoid (0.8)Serratus Anterior (0.7)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Stability
Raise

Targets: Gastrocnemius (1.0)Soleus (0.8)
Setup: Calf Press Machine

Muscle Growth
Calf Raise

Also called Leg Press Calf Raises

Targets: Gastrocnemius (1.0)Soleus (0.8)
Setup: Leg Press Machine

Muscle Growth
Calf Raise

Targets: Gastrocnemius (1.0)Soleus (0.7)
Setup: No equipment

Flexibility
Stretch

Targets: Gastrocnemius (1.0)Soleus (0.7)
Setup: No equipment

Flexibility
Stretch

Targets: Gastrocnemius (1.0)Soleus (0.7)
Setup: Aerobic Step
Weight Plate

Flexibility
Stretch

Targets: Erector Spinae (1.0)
Setup: No equipment

Mobility
Axial Flexion
Stretch

Also called Dowel Shoulder Pass-Through

Targets: Anterior Deltoid (0.8)Pectoralis Major Sternocostal Head (0.8)Pectoralis Major Clavicular Head (0.8)Latissimus Dorsi (0.5)
Setup: Dowel

Flexibility
Mobility
Dynamic Mobility

Targets: Latissimus Dorsi (1.0)Rhomboid Major (0.8)Trapezius (0.7)
Setup: Selectorized Chest-Supported Row Machine

Muscle Growth
Strength
Row

Also called Chest-Supported Dumbbell Reverse Flyes, Incline Bench Reverse Flyes

Targets: Posterior Deltoid (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Fly

Targets: Erector Spinae (1.0)
Setup: No equipment

Flexibility
Recovery
Stretch

Targets: Erector Spinae (0.8)Trapezius (0.7)
Setup: No equipment

Flexibility
Stretch

Targets: Triceps Lateral Head (1.0)Triceps Long Head (1.0)Triceps Medial Head (1.0)
Setup: Barbell
Bench Press Bench
Barbell
Bench
Squat Rack
+1 more

Muscle Growth
Strength
Press

Also called Hex Press

Targets: Pectoralis Major Sternocostal Head (1.0)Pectoralis Major Clavicular Head (0.8)
Setup: Bench
Dumbbell

Muscle Growth
Strength
Press

Targets: Triceps Lateral Head (1.0)Triceps Long Head (1.0)Triceps Medial Head (1.0)
Setup: Bench
EZ-Bar

Muscle Growth
Strength
Press

Catalog release 2026-10-07-chart-codification-v1

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