GUNS (BICEPS)
Random Insight from a Bodybuilding Site:  Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?

Machine: Arm Curl. (Sometimes called a Preacher Curl, if you add barbells).  The benefit of this machine is that it sets you in the correct position, and the photos guide you through the motion.

Non-machine: Bicep Curls. The benefit of not using a machine is that you’re also working your stabilizing muscles because you’re not locked into a rigid position.

GUNS (TRICEPS)
Random Insight from a Bodybuilding Site: You can build triceps like a genetic freak!

Machine: Cable Rope Push Down isolates the triceps.

Non-machine: Overhead Tricep Extension w/ Dumbell. Lift weight with both hands; at end position there will still be a slight bend in the elbows.

NECK
Non-Machine: The Head Harness. Gold’s Gym does not endorse this contraption.

GUT
Random Insight from a Bodybuilding Site:  Aren’t you sick of going down to the beach and never taking off your shirt?

Machine: Bosu Ab Machine.  Lift legs from abdominals, starting with legs hanging down and ending in the sitting position. Alter it by twisting your torso, which works the obliques.

Non-machine: Side Planks. If you prefer, you can rest on your knees rather than your toes, which may be an easier alternative. Your goal is to hold the position for 25 seconds.

TUSH
Random Insight from a Bodybuilding Site: I can’t count how many fat rear-ends I’ve seen
in my life, and it’s getting worse! We have a major glute crisis in America!

Machine: Glute Machine. Put foot on footplate, extend hip and knee backward; slowly return to starting position.

Non-machine: Lunges. Very effective.

BACK
Random Insight from a Bodybuilding Site: Strength training your back muscles will add muscle mass to your upper body, which can help make your waist look smaller.

Machine: Free Motion Lat. Also works shoulders and arms.

Non-machine: “Bird Dog” position isolates the lower back muscles. Since there’s no compression on the disc, the chances of one slipping is much lower than any machine.

GAMS (QUADS/HAMSTRINGS)
Random Insight from a Bodybuilding Site: Hamstrings are difficult to see, requiring two mirrors and/or twisting poses that often don’t provide us with a clear image.

Machine: Seated Leg Press.  Slowly push against platform until knees are slightly bent; keep hips and lower back against back pad at all times.

Non-machine: Lunges. You’re hitting different muscles at each stage of the movement, ranging from glutes and quads to hamstrings and calves.