Gym-Visual-EXERCISES-list.xlsx

	A	B	C	D	E	F	G	H
1	ID	Name	Exercise type	BodyPart	Equipment	Gender	Target	Synergist

2	0001	3/4 Sit-up	Strength	Waist	Body weight	Male	Rectus Abdominis	Obliques
3	0002	45 Degree Side Bend	Strength	Waist	Body weight	Male	Obliques	Iliopsoas
4	0003	Air bike	Strength	Waist	Body weight	Male	Obliques	Gluteus Maximus, Quadriceps, Rectus Abdominis
5	0004	Air Twisting Crunch	Strength	Waist	Body weight	Female	Obliques	Gluteus Maximus, Quadriceps, Rectus Abdominis
6	0005	Alternate Biceps Curl (with band)	Strength	Upper Arms	Band	Female	Biceps Brachii	Brachialis, Brachioradialis
7	0006	Alternate Heel Touchers	Strength	Waist	Body weight	Male	Obliques
8	0007	Alternate Lateral Pulldown	Strength	Back	Cable	Male	Latissimus Dorsi	Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
9	0008	Alternate Lying Floor Leg Raise	Strength	Waist	Body weight	Female	Rectus Abdominis	Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
10	0009	Assisted Chest Dip (kneeling)	Strength	Chest	Leverage machine	Male	Pectoralis Major Sternal Head	Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major, Triceps Brachii
11	0010	Assisted Hanging Knee Raise With Throw Down	Strength	Waist	Assisted	Male	Iliopsoas, Rectus Abdominis	Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
12	0011	Assisted Hanging Knee Raise	Strength	Waist	Assisted	Male	Rectus Abdominis	Adductor Brevis, Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae
13	0012	Assisted Lying Leg Raise With Lateral Throw Down	Strength	Waist	Assisted	Male	Obliques, Rectus Abdominis	Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
14	0013	Assisted Lying Leg Raise With Throw Down	Strength	Waist	Assisted	Male	Rectus Abdominis	Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
15	0014	Assisted Motion Russian Twist	Strength	Waist	Medicine Ball	Male	Obliques	Rectus Abdominis
16	0015	Assisted Parallel Close Grip Pull-up	Strength	Back	Leverage machine	Male	Latissimus Dorsi	Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
17	0016	Assisted Prone Hamstring	Strength	Thighs	Assisted	Male	Hamstrings
18	0017	Assisted Pull-up	Strength	Back	Leverage machine	Male	Latissimus Dorsi	Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
19	0018	Assisted Standing Triceps Extension (with towel)	Strength	Upper Arms	Assisted	Male	Triceps Brachii
20	0019	Assisted Triceps Dip (kneeling)	Strength	Upper Arms	Leverage machine	Male	Triceps Brachii	Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major
21	0020	Balance Board	Strength	Calves	Body weight	Male	Adductor Longus, Adductor Magnus, Gastrocnemius, Gluteus Maximus, Quadriceps, Soleus
22	0021	Ball Sit-up (on stability ball)	Strength	Waist	Stability ball	Female	Rectus Abdominis	Iliopsoas, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
23	0022	Barbell Pullover To Press	Strength	Back	Barbell	Male	Latissimus Dorsi	Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Upper Fibers
24	0023	Barbell Alternate Biceps Curl	Strength	Upper Arms	Barbell	Male	Biceps Brachii	Brachialis, Brachioradialis
25	0024	Barbell Bench Front Squat	Strength	Thighs	Barbell	Male	Quadriceps	Adductor Magnus, Soleus
26	0025	Barbell Bench Press	Strength	Chest	Barbell	Male	Pectoralis Major Sternal Head	Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
27	0026	Barbell Bench Squat	Strength	Hips	Barbell	Male	Quadriceps	Adductor Magnus, Soleus
28	0027	Barbell Bent Over Row	Strength	Back	Barbell	Male	Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers	Brachialis, Brachioradialis, Deltoid Posterior
29	0028	Barbell Clean and Press	Strength	Shoulders	Barbell	Male	Deltoid Anterior, Gluteus Maximus, Quadriceps
30	0029	Barbell Clean-grip Front Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
31	0030	Barbell Close-Grip Bench Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
32	0031	Barbell Curl	Strength	Upper Arms	Barbell	Male	Biceps Brachii	Brachialis, Brachioradialis
33	0032	Barbell Deadlift	Strength	Hips	Barbell	Male	Gluteus Maximus	Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus
34	0033	Barbell Decline Bench Press	Strength	Chest	Barbell	Male	Pectoralis Major Sternal Head	Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
35	0034	Barbell Decline Bent Arm Pullover	Strength	Back	Barbell	Male	Latissimus Dorsi	Levator Scapulae, Pectoralis Major Sternal Head, Triceps Brachii
36	0035	Barbell Decline Close Grip To Skull Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii
37	0036	Barbell Decline Wide-grip Press	Strength	Chest	Barbell	Male	Pectoralis Major Sternal Head	Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
38	0037	Barbell Decline wide-grip pullover	Strength	Back	Barbell	Male	Latissimus Dorsi	Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
39	0038	Barbell Drag Curl	Strength	Upper Arms	Barbell	Male	Biceps Brachii	Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Posterior
40	0039	Barbell Front Chest Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
41	0040	Barbell Front Raise and Pullover	Strength	Chest	Barbell	Male	Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head	Deltoid Anterior, Deltoid Lateral, Latissimus Dorsi, Serratus Anterior, Teres Major, Triceps Brachii
42	0041	Barbell Front Raise	Strength	Shoulders	Barbell	Male	Deltoid Anterior	Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
43	0042	Barbell Front Squat	Strength	Hips	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
44	0043	Barbell Full Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
45	0044	Barbell Good Morning	Strength	Thighs	Barbell	Male	Hamstrings	Adductor Magnus, Gluteus Maximus
46	0045	Barbell Guillotine Bench Press	Strength	Chest	Barbell	Male	Pectoralis Major Sternal Head	Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
47	0046	Barbell Hack Squat	Strength	Hips	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
48	0047	Barbell Incline Bench Press	Strength	Chest	Barbell	Male	Pectoralis Major Clavicular Head	Deltoid Anterior, Triceps Brachii
49	0048	Barbell Incline Reverse-grip Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Anterior, Pectoralis Major Clavicular Head
50	0049	Barbell Incline Row	Strength	Back	Barbell	Male	Infraspinatus, Latissimus Dorsi, Teres Minor , Tibialis Anterior, Trapezius Middle Fibers, Trapezius Upper Fibers	Brachialis, Brachioradialis, Pectoralis Major Sternal Head
51	0050	Barbell Incline Shoulder Raise	Strength	Chest	Barbell	Male	Serratus Anterior	Pectoralis Major Clavicular Head
52	0051	Barbell Jefferson Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
53	0052	Barbell JM Bench Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Anterior, Pectoralis Major Sternal Head
54	0053	Barbell Jump Squat	Aerobic	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Gastrocnemius, Soleus
55	0054	Barbell Lunge	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
56	0055	Barbell Lying Close-grip Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Anterior, Pectoralis Major Sternal Head
57	0056	Barbell Lying Close-grip Triceps Extension	Strength	Upper Arms	Barbell	Male	Triceps Brachii
58	0057	Barbell Lying extension	Strength	Upper Arms	Barbell	Male	Triceps Brachii
59	0058	Barbell Lying Lifting (on hip)	Strength	Hips	Barbell	Male	Gluteus Maximus	Gastrocnemius, Sartorius, Soleus
60	0059	Barbell Lying Preacher Curl	Strength	Upper Arms	Barbell	Male	Brachialis	Biceps Brachii, Brachioradialis
61	0060	Barbell Lying Triceps Extension Skull Crusher	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
62	0061	Barbell Lying Triceps Extension	Strength	Upper Arms	Barbell	Male	Triceps Brachii
63	0062	Barbell Narrow Row	Strength	Back	Barbell	Female	Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers	Brachialis, Brachioradialis, Deltoid Posterior
64	0063	Barbell Narrow Stance Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
65	0064	Barbell One Arm Bent over Row	Strength	Back	Barbell	Male	Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers	Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
66	0065	Barbell One Arm Floor Press	Strength	Upper Arms	Barbell	Male	Triceps Brachii	Deltoid Posterior
67	0066	Barbell One Arm Side Deadlift	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
68	0067	Barbell One Arm Snatch	Strength	Shoulders	Barbell	Male
69	0068	Barbell One Leg Squat	Strength	Thighs	Barbell	Male	Quadriceps	Adductor Magnus, Gluteus Maximus, Soleus
70	0069	Barbell Overhead Squat	Strength	Thighs	Barbell	Male	Quadriceps	Adductor Magnus, Gluteus Maximus, Soleus
71	0070	Barbell Preacher Curl	Strength	Upper Arms	Barbell	Male	Brachialis	Biceps Brachii, Brachioradialis
72	0071	Barbell Press Sit-Up	Strength	Waist	Barbell	Male	Deltoid Anterior, Iliopsoas, Pectoralis Major Clavicular Head, Rectus Abdominis	Deltoid Lateral, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae, Triceps Brachii
73	0072	Barbell Prone Incline Curl	Strength	Upper Arms	Barbell	Male	Brachialis	Biceps Brachii, Brachioradialis
74	0073	Barbell Pullover	Strength	Back	Barbell	Male	Latissimus Dorsi	Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
75	0074	Barbell Rack Pull	Strength	Hips	Barbell	Male	Erector Spinae, Gluteus Maximus	Adductor Magnus, Hamstrings, Quadriceps, Soleus
76	0075	Barbell Rear Delt Raise	Strength	Shoulders	Barbell	Male	Deltoid Posterior	Biceps Brachii, Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors
77	0076	Barbell Rear Delt Row	Strength	Shoulders	Barbell	Male	Deltoid Posterior	Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
78	0077	Barbell Rear Lunge (version 2)	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
79	0078	Barbell Rear Lunge	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
80	0079	Barbell Revers Wrist Curl (version 2)	Strength	Forearms	Barbell	Male	Wrist Extensors
81	0080	Barbell Reverse Curl	Strength	Forearms	Barbell	Male	Brachioradialis	Biceps Brachii, Brachialis
82	0081	Barbell Reverse Preacher Curl	Strength	Forearms	Barbell	Male	Brachioradialis	Biceps Brachii, Brachialis
83	0082	Barbell Reverse Wrist Curl	Strength	Forearms	Barbell	Male	Wrist Extensors
84	0083	Barbell Rollout from Bench	Strength	Waist	Barbell	Male	Iliopsoas, Rectus Abdominis	Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Teres Major
85	0084	Barbell Rollout	Strength	Hips	Barbell	Male	Iliopsoas, Rectus Abdominis	Adductor Brevis, Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major
86	0085	Barbell Romanian Deadlift	Strength	Hips	Barbell	Male	Erector Spinae, Gluteus Maximus	Adductor Magnus, Hamstrings, Quadriceps, Soleus
87	0086	Barbell Seated Behind Head Military Press	Strength	Shoulders	Barbell	Male	Deltoid Anterior	Deltoid Lateral, Serratus Anterior, Triceps Brachii
88	0087	Barbell Seated Bradford Rocky Press	Strength	Shoulders	Barbell	Male	Deltoid Anterior	Deltoid Lateral, Serratus Anterior, Triceps Brachii
89	0088	Barbell Seated Calf Raise	Strength	Calves	Barbell	Male	Gastrocnemius	Soleus
90	0089	Barbell Seated Close-grip Concentration Curl	Strength	Upper Arms	Barbell	Male	Brachialis	Biceps Brachii, Brachioradialis
91	0090	Barbell Seated Good morning	Strength	Hips	Barbell	Male	Gluteus Maximus	Hamstrings
92	0091	Barbell Seated Overhead Press	Strength	Shoulders	Barbell	Male	Deltoid Anterior	Deltoid Lateral, Serratus Anterior, Triceps Brachii
93	0092	Barbell Seated Overhead Triceps Extension	Strength	Upper Arms	Barbell	Male	Triceps Brachii
94	0093	Barbell Seated Twist (on stability ball)	Strength	Waist	Barbell	Female	Obliques	Iliopsoas
95	0094	Barbell Seated Twist	Strength	Waist	Barbell	Male	Obliques	Iliopsoas
96	0095	Barbell Shrug	Strength	Back	Barbell	Male	Trapezius Upper Fibers	Levator Scapulae, Trapezius Middle Fibers
97	0096	Barbell Side Bent (version 2)	Strength	Waist	Barbell	Male	Obliques	Iliopsoas
98	0097	Barbell Side Split Squat (version 2)	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus
99	0098	Barbell Side Split Squat	Strength	Thighs	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Longus, Adductor Magnus, Soleus
100	0099	Barbell Single Leg Split Squat	Strength	Hips	Barbell	Male	Gluteus Maximus, Quadriceps	Adductor Magnus, Soleus