Exercises of basic muscle groups

Muscle group + exercises for that muscle group

biceps

basic elbow bend, bicep curl

triceps

tricep dips, tricep pushdown on cable

pecs

push ups, bench press

deltoids

lateral raises

lats

pull ups/bent over row

abs

crunches

erector spinae

supermans/bird dog

iliopsoas

squats/step ups/lunges

glutes

squats/step ups/lunges

hamstrings

heel to butt/rdl

hip adductors

side leg raises

hip abductors

side lunges/leg raises

quadriceps

squats/step ups/lunges

anterior tibialis

toe raises

gastrocnemius

calf raise

traps

reverse fly/shrugs

pecs (minor)

push ups