Essential Exercises

Legs
Barbell Squat	Quadriceps, Hamstrings, Lower Back
Dumbbell Lunge	Quadriceps, Hamstrings
Leg Press	Quadriceps
Barbell Straight-Leg Deadlift	Hamstrings, Lower Back, Forearms
Machine Standing Calf Raise	Calves (Gastrocnemius)

Back
Barbell Deadlift	Lower Back, Quadriceps, Forearms, Traps
Pullup	Upper Back, Biceps, Forearms
Machine Pulldown	Upper Back, Biceps, Forearms
Dumbbell Row	Upper Back, Biceps, Forearms
Barbell Row	Upper Back, Biceps, Forearms
Dumbbell Pullover	Upper Back, Chest

Chest
Barbell Bench Press	Chest, Triceps, Shoulders
Dumbbell Bench Press	Chest, Triceps, Shoulders
Dumbbell Flies	Chest

Shoulders and Traps
Dumbbell Shoulder Press	Shoulders (Front), Triceps
Upright Row	Shoulders (Front, Side), Traps, Biceps, Forearms
Dumbbell Side Raises	Shoulders (Side)
Barbell Shrugs	Traps, Forearms

Arms
Barbell Bicep Curl	Biceps, Forearms
Dumbbell Bicep Curl	Biceps, Forearms
Close-Grip Barbell Bench Press	Triceps, Chest, Shoulders
Barbell Skullcrushers	Triceps
Overhead Dumbbell Press	Triceps
Barbell Wrist Curl	Forearms (Flexors)
Barbell Reverse Wrist Curl	Forearms (Extensors)

Abs
Crunches	Abs