Back (3 movements x 3 groups)

Shoulders: Rear deltoid (2 actions x 3 groups)

Hands: Biceps (2 movements x 3 groups)

Chest (3 movements x 3 groups)

Shoulders: Front and middle beam (2 actions x 3 groups)

Hands: triceps (2 movements x 3 groups)

Legs (butt training for girls) (3 movements x 4 groups)

belly

back

Shoulders: back

chest

Shoulders: Front and middle beam

hand

leg

high pull down

cause upward

barbell row

Machine rowing

barbell bench press

Machine bench press

Double-bar arm flexion and extension (lying and pushing)

Butterfly machine chest clamp

Gantry clamp chest

Recommendation (main)

Front raise (minor)

Recommendation (main)

Lateral raise (minor)

Gantry rope surface pull

Combined with rowing

Seated dumbbell curl

Standing barbell curl

Gantry straight rod pressing down

Double arm flexion and extension (narrow stance upright)

Dumbbell neck arm extension

barbell squat

straight leg deadlift