Largest to Smallest Muscle Groups

Largest to Smallest Pushing Muscles (Chest ShouldersTriceps)



  •  Bench Press
  • Dumbbell(Db) Press
  • Incline Press

  • Db Incline Press

  • Flies

  • Dips

  • Db Flies

  • Push-Ups

  • Tricep Extensions 
  • Tricep Pushdown
  • Close Grip Bench
  • Kickbacks(Db)
  • Skull Chrushers
  • Triceps Dips

  • Triceps Cable Ext.


  • Military Press
  • Shrugs
  • Db. Military Press
  • Db. Lateral Raises
  • Upright Row
  • Db. Front Raises

Largest to Smallest Pulling Muscles


  • Lat. Pulldown
  • Bent-Over Rows


  • Barbell Curls
  • Preacher Curls


Seated Rows                                     Concentration Curls(Db)

Upright Rows                                              Hammer Curls(Db)

Dead LiftDb.

Dead Lift

Largest to Smallest Leg Muscles

(Quads, Hamstrings, Calves)

Quads                                    Hamstrings

Squats                                            Leg Curls

Leg Press                                        Straight Leg Dead Lift


Leg Extensions                          

Skip Lunges                                      


  Calf Raises

Single Leg Raises (Db)

  Toe Extensions

Seated Toe Raises

Abs                                                   LowerBack Crunches                                                       Roman Chair

Leg Raises                                                    Superman

Hanging Abs                                                 Good Mornings

Roman Chair


Leg Lifts

Rope Crunch

Straight Arm Push-Downs

Trunk Twist

Side Twist