id,name,muscle_groups
1,Arnold Press,Shoulders/Triceps
2,Barbell Row,Back/Upper Back
3,Bent Over DB Row,Back/Upper Back
4,Bodyweight Dips,Chest/Triceps
5,Bulgarian Split Squats,Quads/Glutes
6,Cable Flyes,Chest
7,Cable Flyes (high-to-low),Chest
8,Cable Lateral Raise (L),Lateral Delts
9,Cable Lateral Raise (R),Lateral Delts
10,Cable Lateral Raise (single),Lateral Delts
11,Close Grip Pull-ups,Lats/Back/Biceps
12,DB Flat Press,Chest/Triceps/Front Delts
13,DB Lateral Raise,Lateral Delts
14,DB Romanian Deadlift,Hamstrings/Glutes/Lower Back
15,Deadlift (conventional),Back/Glutes/Lower Back
16,EZ Bar Upright Row,Shoulders/Traps
17,EZ Barbell Curl,Biceps/Forearms
18,Face Pulls,Rear Delts
19,Front Plate Raise,Front Delts
20,Front Plate Raise (bonus),Front Delts
21,Hammer Curl,Biceps/Forearms
22,Hammer Strength Belt Squat,Quads/Glutes
23,Hammer Strength Iso-Lateral Bench Press,Chest/Triceps/Front Delts
24,Hammer Strength Lateral Raise,Lateral Delts
25,Hammer Strength Leg Press,Quads/Glutes
26,Incline DB Press (30°),Chest/Front Delts
27,Incline Press (Life Fitness),Chest/Triceps/Front Delts
28,Lat Pulldown (V-handle),Lats/Back
29,Lateral Raises,Lateral Delts
30,Leg Extension (Hammer Strength),Quads
31,Leg Press (Hammer Strength),Quads/Glutes
32,Leg Press (Life Fitness Linear),Quads/Glutes
33,Leg Press (Raptor),Quads/Glutes
34,Linear Hack Press,Quads/Glutes
35,Lying Leg Curl,Hamstrings
36,MTS High Row,Back/Upper Back
37,Military Press,Shoulders/Triceps
38,Nautilus Lever Row,Back
39,Overhead DB Tricep Extension,Triceps
40,Plate-Loaded Front Pulldown,Lats/Back
41,Pull-ups (BW),Lats/Back
42,Push-ups (bonus),Chest/Triceps
43,Rope Pushdown,Triceps
44,Seated DB Shoulder Press (90°),Shoulders/Triceps
45,Seated Leg Press,Quads/Glutes
46,Seated T-Bar Row,Back
47,Straight-Arm Cable Pulldown (rope),Lats
48,Tricep Cable Pulldown (dual rope),Triceps
49,V-handle Cable Row,Back
50,Wide Grip Pull-ups,Lats/Back