| Back | CR | compound
row machine |
| Pd | pull down machine |
| Pul | lat
pullover machine |
| PU | pull up machine |
| LB | low
back machine |
| Shrugs | back/shoulder dumbbell
shrugs |
| Bent Row | one-arm bent over row |
| Chest | IP | incline
press machine |
| CP | chest press machine |
| CF | chest
fly machine |
| Db press | dumbbell press |
| Shoulder | MIL | military
press machine |
| SLR | shoulder lateral raise
machine |
| RD | rear deltoid machine |
| Db
FR/SLR | dumbbell front, shoulder lateral raise |
| Arms | Trope | triceps
rope (on Pd machine) |
| Kick backs | one-arm
triceps kickback |
| Dips | triceps dips (on
PU machine) |
| Bic | biceps machine |
| Curls | biceps
dumbbell curls |
| 21s | 7 x (quarter, half,
full) curls |
| Abs/Core | Abs | abdominal machine |
| Ball/ball
twist | ball crunches |
| Crunch | mat
crunches with legs in/out |
| Full sit-up | |
| hang
abs | hanging ab straps (PU machine) |
| Legs | Lp | leg
press machine |
| Le | leg extension machine |
| hc | hamstring
curl machine |
| Abd | abductor machine |
| Add | adductor
machine |
| Wall-sit | 90-degree angle on
wall |
| Lunges | optionally with dumbbell
around room |
| PS | pole squat |
| Dead | dead
lift |
| Calves | heel raises on leg press
machine |