1. Tricep Action: Extends Arm Location: Upper arm posterior
Exercises to strengthen:
Free Weights: Tricep Extension, Tricep Kick-backs (lawnmower pulls), Dips
Other Exercises: Pull Ups, Bench Press, Push Ups

2. Quadricep (4 Muscles)
Action: Extends Leg at Knee joint Location: Upper leg anterior Exercises to strengthen: Free Weights: Lunge, Squat, Wall Sit Other Exercises: leg extension, leg press, squat (on rack)

3. Hamstring (3 muscles) Action: Flexes Leg at Knee joint
Location: Upper leg posterior
Exercises to strengthen:
Free Weights: Lunge, Squat, Wall Sit
Other Exercises: leg curl, leg press, squat (on rack)

4. Latissimus Dorsi
Action: Extends trunk at the waist Location: Lateral mid-back region Exercises to strengthen: Free Weights: bent over row Other Exercises: upright row, lat pull down, pull ups

5. Pectorals
Action: Flexes and Adducts arms Location: Chest Exercises to strengthen: Free Weights: Bench Press, Flies Other Exercises: Push ups, dips

6. Trapezius
Action: Elevates shoulders and moves arms Location: Upper back Exercises to strengthen: Free Weights: Shoulder shrugs Other Exercises: Upright rows

7. Deltoids
Action: Shoulder movement Location: Shoulder abduction Exercises to strengthen: Free Weights: Lateral & Front Arms Raises Other Exercises: Push Ups, Chest Press

8. Gastrocnemius/Soleus
Action: Heel Raise Location: Posterior Lower leg Exercises to strengthen: Free Weights: Heel Raises Other Exercises: Seated Toe Press Standing Toe Press

9. Safety Rules
Never fool around in the weight room. Improper use can result in injury.
Always use proper form/technique while lifting to prevent injury and to get the most from the exercise.
Make sure there are no obstructions in your lifting area.
Wear proper footwear to ensure stability.
Make sure pins are secure in the machine before you lift.
Follow proper progression of weight advancement for each exercise.
Avoid the temptation to lift as much as you can.
Concentrate on the exercise that you are performing. Do not carry out conversations at the same time.
Stay in control of the lift at all times. Movements should be smooth.
Always work with a spotter for bench press, squats, leg press and any other exercise that you need assistance with.