| Exercise Name | Type | Muscle |
72 Weighted Exercises
| Neck Flexion | Weighted | Sternocleidomastoid |
| Lateral Neck Flexion | Weighted | Sternocleidomastoid |
| Neck Extension | Weighted | Splenius |
| Bench Dip | Weighted | Triceps Brachii |
| Triceps Dip | Weighted | Triceps Brachii |
| Supine Row | Weighted | General Back |
| Chin-up | Weighted | Latissimus Dorsi & Teres Major |
| Close Grip Chin-up | Weighted | Latissimus Dorsi & Teres Major |
| Pull-up | Weighted | Latissimus Dorsi & Teres Major |
| Pull-up, neutral grip | Weighted | Latissimus Dorsi & Teres Major |
| Rear Pull-up | Weighted | Latissimus Dorsi & Teres Major |
| Underhand Chin-up | Weighted | Latissimus Dorsi & Teres Major |
| Chest Dip | Weighted | General or Pectoralis Major, Sternal |
| Push-up | Weighted | General or Pectoralis Major, Sternal |
| Chest Dip | Weighted | Pectoralis Minor |
| Crunch | Weighted | Rectus Abdominis |
| Crunch, Ball Crunch | Weighted | Rectus Abdominis |
| Crunch, Crunch up | Weighted | Rectus Abdominis |
| Hanging Leg-Hip Raise | Weighted | Rectus Abdominis |
| Hanging Leg-Hip Raise, Straight Leg | Weighted | Rectus Abdominis |
| Incline Crunch | Weighted | Rectus Abdominis |
| Incline Crunch, Advanced | Weighted | Rectus Abdominis |
| Incline Leg-Hip Raise | Weighted | Rectus Abdominis |
| Incline Sit-up | Weighted | Rectus Abdominis |
| Incline Sit-up, Advanced | Weighted | Rectus Abdominis |
| Jack-knife Sit-up | Weighted | Rectus Abdominis |
| Medicine Ball Sit-up (machine) | Weighted | Rectus Abdominis |
| V-up | Weighted | Rectus Abdominis |
| Vertical Leg-Hip Raise | Weighted | Rectus Abdominis |
| Vertical Leg-Hip Raise, on Parallel Bars | Weighted | Rectus Abdominis |
| Incline Twisting Crunch | Weighted | Rectus Abdominis |
| Incline Twisting Sit-up | Weighted | Rectus Abdominis |
| Twisting Crunch | Weighted | Rectus Abdominis |
| 45° Side Bend | Weighted | Obliques |
| Ball Side Bend | Weighted | Obliques |
| Incline Twisting Crunch | Weighted | Obliques |
| Incline Twisting Sit-up | Weighted | Obliques |
| Incline Twisting Sit-up, Advanced | Weighted | Obliques |
| Lying Twist | Weighted | Obliques |
| Side Crunch | Weighted | Obliques |
| Twisting Ball Crunch | Weighted | Obliques |
| Twisting Crunch | Weighted | Obliques |
| Ball Hyperextention | Weighted | Erector Spinae |
| Hyperextension | Weighted | Erector Spinae |
| Hyperextension, Back Extension | Weighted | Erector Spinae |
| Hyperextension (45-degree) | Weighted | Erector Spinae |
| Hyperextension (45-degree), Back Extension (4 | Weighted | Erector Spinae |
| Reverse Hyper-extension | Weighted | Gluteus Maximus |
| Squat | Weighted | Gluteus Maximus |
| Lying Hip Abduction | Weighted | Hip Abductors |
| Decline Sit-up | Weighted | Hip Flexors |
| Hanging Leg Raise | Weighted | Hip Flexors |
| Hanging Leg Raise, Straight Leg | Weighted | Hip Flexors |
| Incline Leg Raise | Weighted | Hip Flexors |
| Incline Leg Raise, Straight Leg | Weighted | Hip Flexors |
| Lying Leg Raise | Weighted | Hip Flexors |
| Roman Chair Sit-up | Weighted | Hip Flexors |
| Seated Leg Raise | Weighted | Hip Flexors |
| Vertical Leg Raise | Weighted | Hip Flexors |
| Vertical Leg Raise, on Parallel Bars | Weighted | Hip Flexors |
| Vertical Leg Raise, Straight Leg | Weighted | Hip Flexors |
| Sissy Squat | Weighted | Quadriceps |
| Squat | Weighted | Quadriceps |
| Glute-Ham Raise | Weighted | Hamstrings |
| Hamstring Raise | Weighted | Hamstrings |
| Hyperextension | Weighted | Hamstrings |
| Hyperextension, Hip Extension | Weighted | Hamstrings |
| Hyperextension (45-degree) | Weighted | Hamstrings |
| Hyperextension (45-degree), Hip Extension (45 | Weighted | Hamstrings |
| Lying Hip Adduction | Weighted | Hip Adductors |
| Donkey Calf Raise | Weighted | General or Gastrocnemius |
| Single Leg Calf Raise | Weighted | General or Gastrocnemius |
General