Type 1
Biceps: DB Curls, Db Hammer Curls, Wrist Curls
Triceps: Reverse Pull Downs, Db Tricep Extension
Shoulders: Db Front Raise
Chest: Db Incline Fly, Pec Deck Fly
Calf: Single Leg Toe Raise
Type 2
Biceps: Barbell Curls, Cable Curls, Preacher Curls
Triceps: Reverse Triceps Pulldowns-Single Arm, Triceps Pushdown, Db Triceps Extension, EZ Bar Tricep Extension
Shoulders: Front Press, Db Overhead Press, Db Overhead-Single Arm, Db Lateral Raise, Db Front Raise, Low Pulley Front & Lateral Raise, Barbell Front Raise, Upright Row, Pec Deck Rear Deltoid
Chest: Db Bench Press, Db Incline Press, Cable Crossover Fly
Back: Db Pullover, Straight Arm Lat Pulldown, Single Arm Db Row, Db Shrugs, Good Morning, Back Extension
Olympic: All single arm: Hang Clean, Clean, Power Clean, Hang Snatch, Snatch, Power Snatch, Push Press, Push Jerk
Type 3
Chest: Barbell Bench Press, Incline Bench Press
Back: Barbell Shrugs, Barbell Pullover, Bent Db Row, Barbell Row, Lat Pulldown (front & back), Close Grip Pulldown, Seated Row, T-Bar Row, Stiff-Leg Deadlift
Legs: Lunge, Goblet Squats, Db Squats, Front Squat, Hack Squats, Db Romainian Deadlift, Single Leg Romainian Deadlift, Seated Leg Curls, Lying Leg Curls, Donkey Calf Raise, Barbell Calf Raise
Olympic: Hang Clean, Clean, Power Clean, Hang Snatch, Snatch, Power Snatch, Push Press, Push Jerk
Type 4
Legs: Barbell Deadlift, Sumo Deadlift, Barbell Squat, Power Squats, Leg Press
Bodyweight: Chin Up, Pull Up-Neutral, Push Up, Push Up-Close Grip
Biceps: DB Curls, Db Hammer Curls, Wrist Curls
Triceps: Reverse Pull Downs, Db Tricep Extension
Shoulders: Db Front Raise
Chest: Db Incline Fly, Pec Deck Fly
Calf: Single Leg Toe Raise
Type 2
Biceps: Barbell Curls, Cable Curls, Preacher Curls
Triceps: Reverse Triceps Pulldowns-Single Arm, Triceps Pushdown, Db Triceps Extension, EZ Bar Tricep Extension
Shoulders: Front Press, Db Overhead Press, Db Overhead-Single Arm, Db Lateral Raise, Db Front Raise, Low Pulley Front & Lateral Raise, Barbell Front Raise, Upright Row, Pec Deck Rear Deltoid
Chest: Db Bench Press, Db Incline Press, Cable Crossover Fly
Back: Db Pullover, Straight Arm Lat Pulldown, Single Arm Db Row, Db Shrugs, Good Morning, Back Extension
Olympic: All single arm: Hang Clean, Clean, Power Clean, Hang Snatch, Snatch, Power Snatch, Push Press, Push Jerk
Type 3
Chest: Barbell Bench Press, Incline Bench Press
Back: Barbell Shrugs, Barbell Pullover, Bent Db Row, Barbell Row, Lat Pulldown (front & back), Close Grip Pulldown, Seated Row, T-Bar Row, Stiff-Leg Deadlift
Legs: Lunge, Goblet Squats, Db Squats, Front Squat, Hack Squats, Db Romainian Deadlift, Single Leg Romainian Deadlift, Seated Leg Curls, Lying Leg Curls, Donkey Calf Raise, Barbell Calf Raise
Olympic: Hang Clean, Clean, Power Clean, Hang Snatch, Snatch, Power Snatch, Push Press, Push Jerk
Type 4
Legs: Barbell Deadlift, Sumo Deadlift, Barbell Squat, Power Squats, Leg Press
Bodyweight: Chin Up, Pull Up-Neutral, Push Up, Push Up-Close Grip