V-型举腿 (V-Up)

　　仰卧举腿 (Leg Raise)

　　屈膝仰卧起 (Crunches)

　　收膝仰卧起 (Trunk Curl and Crunch)

　　上斜收膝 (Knee-Ins)

　　俯卧撑 (Push-Up)

　　双杠曲臂支撑(胸)

　　哑铃芭蕾半蹲 (Ballet Squat)

　　杠铃半蹲 (Barbell Squat)

　　杠铃屈背提拉 (Barbell Bent-over Row)

　　小腿推重 (Calf Press)

　　单杠反手窄握引体向上 (Close-Grip Pull...

　　俯身小腿提踵 (Donkey)

　　哑铃跨步下蹲 (Dumbbell Lunge)

　　哑铃提拉 (Dumbbell Row)

　　哑铃半蹲 (Dumbbell Squat)

　　站姿哑铃侧平举 (Dumbbell Lateral Rais...

　　坐姿哑铃推举 (Dumbbell Shoulder Press)

　　哑铃半仰臂屈伸(胸) (Dumbbell Chest)

　　哑铃半仰臂屈伸(背) (Dumbbell Back)

　　上斜哑铃推举 (Incline Dumbbell Press)

　　上斜龙门十字 (High Cable Crossover)

　　负重腿屈伸 (Leg Press)

　　俯卧后屈腿 (Lying Leg Curl)

　　窄握下拉 (Narrow-Grip Pull-Down)

　　俯卧撑 (Push-Up)

　　坐姿后拉 (Seated Low Pulley)

　　坐姿小腿提踵 (Seated Machine Calf Rai...

　　站姿哑铃小腿提踵 (Standing Calf Raise)

　　哑铃俯身起 (Stiff-Legged)

　　单杠正手宽握引体向上 (Wide-Grip Pull-...

　　站姿杠铃划船 (Upright Row)

　　宽握颈前拉 (Wide-Grip Pull-Down)

　　坐姿负重展腿 (Leg Extension)

　　协助俯卧撑 (Assisted Push-Up)

　　半卧哑铃侧平举 (Bent-Over Lateral Rai...

　　窄握曲柄杠铃卧推 (Close-Grip Bench Pr...

　　锤式哑铃屈臂 (Hammer Curl)

　　上斜哑铃飞鸟 (Incline Dumbbell Fly)

　　坐姿杠铃推举 (Military Press)