Ngritje e fuqishme
QuadricepsGlutesTrapeziusHamstrings
Ngritje e varur
TrapeziusGlutesQuadricepsHamstrings
Ngritje dhe shtytje
Full BodyQuadricepsGlutesDeltoids
Shkulje
Full BodyDeltoidsTrapeziusQuadriceps
Thruster
QuadricepsDeltoidsGlutesTriceps Brachii