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Page 20 of 56

Targets: Gluteus Medius (1.0)Gluteus Minimus (0.8)
Setup: Mini Loop Band

Stability
Abduction
Gait

Targets: Latissimus Dorsi (0.9)Tensor Fasciae Latae (0.7)External Oblique (0.5)Gluteus Medius (0.5)
Setup: No equipment

Flexibility
Stretch

Targets: Medial Deltoid (1.0)
Setup: Barbell
Squat Rack
Barbell
Vertical Pole
+2 more

Muscle Growth
Raise

Targets: Biceps Femoris (0.9)Semimembranosus (0.9)Semitendinosus (0.9)
Setup: No equipment

Flexibility
Stretch

Also called Decline Chest Press Machine, Decline Press Machine

Targets: Pectoralis Major Sternocostal Head (1.0)
Setup: Decline Chest Press Machine

Muscle Growth
Press

Also called Low Row Machine, Machine Low Row

Targets: Latissimus Dorsi (1.0)Rhomboid Major (0.7)Trapezius (0.7)
Setup: Low Row Machine

Muscle Growth
Row

Also called Shrug Machine

Targets: Trapezius (1.0)
Setup: Shrug Machine

Muscle Growth
Shrug

Targets: Pectoralis Major Clavicular Head (1.0)Pectoralis Major Sternocostal Head (0.8)
Setup: Cable Machine
Single D-Handle

Muscle Growth
Fly

Targets: Triceps Long Head (1.0)Triceps Lateral Head (0.9)Triceps Medial Head (0.9)
Setup: Cable Machine
Cable Rope Attachment

Muscle Growth
Extension

Also called DB Skullcrusher, Lying Neutral-Grip Dumbbell Triceps Extension

Targets: Triceps Lateral Head (0.9)Triceps Long Head (0.9)Triceps Medial Head (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Extension

Targets: Biceps Femoris (1.0)Semimembranosus (1.0)Semitendinosus (1.0)
Setup: No equipment

Flexibility
Stretch

Also called Arnold Style Lateral Raise

Targets: Medial Deltoid (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Raise

Also called DB Skullcrusher, Dumbbell Tricep Extension -Pronated Grip

Targets: Triceps Lateral Head (0.9)Triceps Long Head (0.9)Triceps Medial Head (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Extension

Targets: Latissimus Dorsi (1.0)
Setup: Chest-Supported T-Bar Row Machine

Muscle Growth
Strength
Row

Targets: Latissimus Dorsi (1.0)
Setup: Pullover Machine

Muscle Growth
Pullover

Also called Incline Bench Scapular Retraction

Targets: Rhomboid Major (1.0)Trapezius (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Scapular Control

Also called Banded Clamshell

Targets: Gluteus Medius (0.9)Gluteus Maximus (0.8)
Setup: Mini Loop Band

Stability
Strength
Abduction
Rotation

Also called Banded Fire Hydrant

Targets: Gluteus Medius (1.0)Gluteus Minimus (0.7)
Setup: Mini Loop Band

Stability
Strength
Abduction

Also called Banded Glute Bridge

Targets: Gluteus Maximus (1.0)Gluteus Medius (0.8)
Setup: Mini Loop Band

Muscle Growth
Stability
Bridge
Abduction

Targets: Gluteus Maximus (1.0)Latissimus Dorsi (0.8)Gluteus Medius (0.4)
Setup: No equipment

Flexibility
Recovery
Stretch

Also called Forward-Backward Monster Walks

Targets: Gluteus Medius (1.0)Gluteus Minimus (0.7)
Setup: Mini Loop Band

Stability
Abduction
Gait

Targets: No primary target listed
Setup: No equipment

Conditioning
Brace

Targets: Vastus Lateralis (0.9)Vastus Medialis (0.9)Gluteus Maximus (0.7)
Setup: Hack Squat Machine

Muscle Growth
Squat

Targets: Vastus Lateralis (0.9)Vastus Medialis (0.9)Gluteus Maximus (0.8)
Setup: Leg Press Machine

Muscle Growth
Strength
Squat
Press

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

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