1. Thighs
   Calves
2. Abdominals
   Biceps

The abdominal muscles are composed of three layers: the external oblique, internal oblique, and transverse abdominal muscles.

1. Quads
   Biceps
2. Triceps
   Delts

Leg extensions work out the quads. Quadriceps muscles are located at the front of the thigh.

1. Biceps
   Triceps
2. Glutes
   Calves

Biceps Curls work the biceps, which are also called biceps brachii. Biceps help flex the elbow.

1. Arms, shoulders and core
   Glutes
2. Abs
   Erector spinae

Bent Knee Push Ups especially help tone the triceps muscles. The triceps muscle is located on the back of the upper arms.

1. Deltoids
   Calves
2. Glutes
   Abs

Dumbbell Presses work out the chest and shoulders, including the deltoid muscles. The deltoid muscles form the rounded part of the shoulder.

1. Biceps
   Triceps
2. Shoulders
   Abdominals

The abdominal muscles work to help us breathe and help protect the internal organs of the abdomen.

1. Quads
   Glutes
2. Both quads and glutes
   Neither quads nor glutes

Leg Presses are a great way to work out both the quadriceps muscles and the gluteus maximus. This exercise also benefits the hamstrings.

1. Triceps
   Glutes
2. Biceps
   Neck

Dumbbell Curls work out the biceps muscles. Biceps play a minor role in shoulder function.

1. Quads
   Hamstrings
2. Glutes
   All of the above

Squats work out the quadriceps, hamstrings, glutes and calf muscles.

1. Hamstrings
   Glutes
2. Triceps
   All of the above

Downward Facing Dog is a full body exercise that benefits the hamstrings, glutes, triceps and trapezius muscles.

1. Obliques
   Triceps
2. Biceps
   Calf

The oblique muscles are part of the abdominal wall. This exercise can help you get rid of love handles.

1. Triceps
   Glutes
2. Abs
   Biceps

Preacher Curls help tone the biceps muscles. Big biceps are a sign of strength in many different cultures.

1. Quads
   Hamstrings
2. Glutes
   All of the above

Biking works out the quads, hamstrings, glutes and the heart, providing an excellent cardio workout.

1. Triceps
   Biceps
2. Neck
   Glutes

Reverse Bridges benefit the glutes and the hamstrings. Glutes are also called buttocks muscles.

1. Glutes
   Hamstrings
2. Abs
   All of the above

Stationary Rowing is a full body workout. It helps provide aerobic benefits in addition to toning several sets of large muscle groups.

1. Biceps
   Triceps
2. Glutes
   Hamstrings

Triceps Stretches benefit the triceps. The triceps help extend the elbow joint.

1. Abs
   Glutes
2. Neck
   Delts

Rear Shoulder Rows work out the rear delts, which are technically called the posterior delts.

1. Quads
   Hamstrings
2. Glutes
   All of the above

Running is a full-body workout that benefits the heart, quads, hamstrings, glutes, calves and even the abs.

1. Triceps
   Biceps
2. Calves
   Neck

Calf raises specifically target the calf muscles. Calf muscles take a bit more intensity to train because they are fast twitch muscles.

1. Glutes
   Hamstrings
2. Both glutes and hamstrings
   Neither glutes nor hamstrings

Hip Raises work out the glutes and the hamstrings. This exercise is also good for the quads and the erector spinae.

1. Glutes
   Quads
2. Calves
   Pecs

Incline Push-Ups work out the pectoralis major muscles. These muscles make up the majority of the male chest muscles.

1. Obliques
   Hamstrings
2. Calves
   Biceps

The obliques are part of the abdominal muscle group. Abdominal muscles help provide postural support to the body.

1. Biceps
   Glutes
2. Triceps
   Abs

Cable Pushdowns give the triceps a workout. Triceps are antagonist muscles to the biceps.

1. Quads
   Hamstrings
2. Glutes
   All of the above

Elliptical training is a full-body exercise that works out the heart, quads, hamstrings, glutes and many upper-body muscles.

1. Glutes
   Biceps
2. Triceps
   Delts

Hip Abductions work out the glutes, the tensor fasciae latae, the hip flexors and the hip adductors.

1. Quads
   Biceps
2. Triceps
   Neck

Lunges are great for the quads. This exercise also benefits the glutes and the hamstrings.

1. Pecs
   Quads
2. Glutes
   Hamstrings

Chest Presses work out the pecs. The pecs are located under the breast tissue on women.

1. Triceps
   Abs
2. Glutes
   Hip Flexor

The triceps can be worked out via extensions, either weighted or not. Using bands is a great way to introduce tension.

1. Abs
   Glutes
2. Delts
   Neck

The deltoid muscles are worked via lateral raises. This exercise also benefits the trapezius muscles.

1. Biceps
   Triceps
2. Glutes
   Delts

Deadlifts work out the glutes. This exercise also benefits the hamstrings and the erector spinae.

1. Quads
   Hamstrings
2. Glutes
   All of the above

Walking also benefits the heart, the calves and the abs.

1. Calves
   Pecs
2. Glutes
   Hamstrings

Bench Presses work out the pecs. This exercise also benefits the triceps and the anterior delts.

1. Abs
   Glutes
2. Calves
   Delts

The deltoid muscles benefit from reverse chest fly exercises. This exercise will also work out the traps.

1. Heart
   Quads
2. Glutes
   All of the above

Remember, the heart is a muscle and you have to give it a workout, too!

1. Glutes
   Abs
2. Calves
   Delts

The overhead press specifically works out the anterior deltoid muscles. Anterior delts may also be called front delts.