Muscle And Exercises
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- Words: 132
- Pages: 11
Deltoids • •
Military Press Upright Rows • Delt Raises • Shrugs (Isolates Traps)
Pectoralis 1. 2. 3. 4.
Bench Press (Middle) Incline Bench (Upper) Flyes (In and Out) Decline Bench (Lower)
Biceps • • • •
Wide Grip Curl (Inner) Close Grip Curl (Outer) Dumb Bell Incline Curl Hammers
Abdominals • • • •
Cramps Crunches Leg Lifts Knee Ups
• • • •
Leg Extensions #1 Lunges Squats Hipsled
Rectus Femoris Quadriceps
Trapezius 1. Shrugs 2. Uprights Rows
Tricep • • • •
Tricep Extension French Curl Kickbacks Dips
Latisimus Dorsi • • • •
Lat Pull Downs Low Cable Rows T-Bar Row Hyper Extensions
• • • •
Leg Curl #1 Lunges Hip Sled/Leg Press Squats
Bicep Femoris
1. Standing Calf Machine
Gastroc Nemius
1. Seated Calf Machine
Soleous
Military Press Upright Rows • Delt Raises • Shrugs (Isolates Traps)
Pectoralis 1. 2. 3. 4.
Bench Press (Middle) Incline Bench (Upper) Flyes (In and Out) Decline Bench (Lower)
Biceps • • • •
Wide Grip Curl (Inner) Close Grip Curl (Outer) Dumb Bell Incline Curl Hammers
Abdominals • • • •
Cramps Crunches Leg Lifts Knee Ups
• • • •
Leg Extensions #1 Lunges Squats Hipsled
Rectus Femoris Quadriceps
Trapezius 1. Shrugs 2. Uprights Rows
Tricep • • • •
Tricep Extension French Curl Kickbacks Dips
Latisimus Dorsi • • • •
Lat Pull Downs Low Cable Rows T-Bar Row Hyper Extensions
• • • •
Leg Curl #1 Lunges Hip Sled/Leg Press Squats
Bicep Femoris
1. Standing Calf Machine
Gastroc Nemius
1. Seated Calf Machine
Soleous
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