246 Appendix J: Free-Weight, Machine, Resistance Band, and Body Weight Exercises Free Weights Machines (Nautilus) Resistance Bands Bodyweight Bench / Chest Bench Press Cable Cross-Overs Chest Press Pec Fly Push-Up Pec Fly Push-Ups Dips Press / Shoulders Standing Military Press Seated Military Press Shoulder Press Deltoid Raise Shoulder Press Lateral Raise Pike Push-Ups Atlas Press Row / Back Bent-Over Row Lat Pull-Downs Row Lat Pull-Down Row Seated Row Pull-Ups Australian Row Squat / Quadriceps Back Squat Goblet Squat Leg Press Leg Extension Squat Lunge Wall Squat Split Squats Deadlift / Hamstrings Conventional Deadlift Hex-Bar Deadlift Glute Press Leg Curl Romanian Deadlift Stiff-Leg Deadlift Roman Chair Good Mornings Torso / Abdominals Back Hyperextensions Ab Roller Ab Crunch Back Extension Bicycles Kneeling Crunch Plank Side Plank
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