Largest to Smallest Muscle Groups

Largest to Smallest Pushing Muscles (Chest ShouldersTriceps)

 Chest

 Tricep

  •  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.

Shoulders

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

Largest to Smallest Pulling Muscles

 Back 

  • Lat. Pulldown
  • Bent-Over Rows
  • Seated Rows
  • Upright Rows
  • Dead Lift
  • (Db)Dead Lift

 Biceps 

  • Barbell Curls
  • Preacher Curls
  • Concentration Curls(Db)
  • Hammer Curls(Db)
   

                             Largest to Smallest Leg Muscles

 Quads 

  • Squats
  • Leg Press
  • Lunges
  • Leg Extensions
  • Skip Lunges

 Hamstrings

  • Leg Curls
  • Straight Leg Dead Lift

                                               

Calves

  •  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

Bicycles

Leg Lifts

Rope Crunch

Straight Arm Push-Downs

Trunk Twist

Side Twist