I'm using Craig here to indicate the main muscle groups. The name is on top of the muscle group or one end of it touches the group. Specific exercises "hit" a major group in each case, but others are involved too. A side effect of squats in fact is a near aerobic element too, coupled with muscle fatigue in the legs. The fatigue is an anaerobic effect as lactic acid builds up. You can see him clear of words in his own gallery here. Your comments please, should the site have a separate page for exercises for each body area? Bear in mind that some are less group specific than others. An interesting point here is do you do sets of reps with Increasing weight, or work to the limit using Decreasing weight with very short rest intervals? The "burn" with the latter on light weights will surprise you! The "pump" is very marked too! I suspect it could give better results if you are short of weights to use! Genetics or supplements too?

Bodyparts. (upper and lower)	Including home exercises, with or without apparatus.
For a very full exercise list, with animations click on the NBF-USA link. It's a long download but worth it! Exercises are grouped as Basic and extra ones and it is very easy to follow. I have added some animations here.
	Lettering below refers to this colour plate. Others appear lower (T) Trapezius Whole of central back area. Very clear in this example (L) Latissimus From under arms at the side of the chest. Deltoids (F) Frontal section Deltoids (D) Top and rear section
	Numbers as on the pic shown left. 8 Quads 9 Adductors (into groin area) 10 Quad 11 Calf 12 Hamstring group. 13

Legs (Quads, Hamstrings, Calves) The shots here show very prominently the way the thigh builds up. These are the muscles losing tone and size early as you age.	For the Quads (8,10)(thighs) Squats are most known. The heels may be raised on a wood block here to emphasise the effort. You can even do this with No weights, just your bodyweight alone. A barbell can be on your shoulders as in the pic, or under your chin. Note that the youth in the pic has a "spotter". He has, in my opinion squatted too deeply (*)so may be unable to rise. Beware making this mistake! Also you can hold Dumbells at the side too, or at shoulder level for that matter. Always do these after warming up. Adductors (9) can be isolated with a Bullworker exercise, or try using a soccer sized ball between the knees (compress it ans hold) Hamstrings and Bicep Femoris (back of thigh) need either a machine or an iron boot. In the latter case each leg works alone. A bench attatchment is possible, or a multigym may have this facility, lying prone in this case. This is the group soccer players are prone to strain, as are the adductors (groin).. Calf (11)raises use the block again, this time toes, not heel are on it. Watch your balance here, its easy to shoot forwards if you are using weight too! There are also calf raise machines too, both standing and seated using the leverage principle.
(You sit on this) (Gluteus Maximus)	Deep Squats (*), where a spotter is essential (see the pic above) This gives full stretch, but you should avoid "bouncing" to get back up. This cancels out some of the effort.
Back (Lats(1), Obliques(6), Trapezius(5), Deltoids(4). An exceptional back!	The back is a complex muscular structure, made up centrally by the Trapezius group and at the side by the Latissimus Dorsi. The animation shows the pull up exercise (overhand grip). Vary the spacing of the hands to reach different strands.Underhand grip is entirely different in effect. The Lats reach to the base of the spine at the pelvis, the Traps roughly midway. The colour pic clearly shows very big Trapezius group development (the centre of the back) with the Latissimus to the sides and the lower edge of the shot. The "fans" of the Deltoid group over each shoulder are very impressive! For the Latissimus and Trapezius the group of Rowing exercises are used. A seated machine with a fixed platform is most specific, with legs taking less part in the movement. There are several variations of other Rowing style exercises. Upright is aimed at the shoulders mainly (the barstays close to the body and the elbows peak above shoulder line with the bar at your chin. Bent over (care here if you have disc problems) the bar is raised to chest level from straight arm hold. Single arm with dumbell, where the other arm supports the body as it rests on the bench or chair. For Deltoid exercises, see the previous page and below.

Body sides. (Oblique group)	Sidebends with a dumbell. Stand erect with the dumbell at arms length by your side. Bend slowly to that side to stretch the muscle, then reverse to the upright position, sliding the free arm down the side. Using a dumbell in each hand acts as a counterbalance and cancels too much effort.Then swap sides. This group tends to thicken with fat cover as you age.
Shoulders (Deltoids, Trapezius)	The upright rowing exercise hits much of the shoulder area. Hold the bar, close grip at arms length, overhand grip.Raise the bar close to the body so the elbows peak above shoulder line with the bar level with your chin.