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Weight Training
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muscles | location/exercises |
---|---|
pectoralis major | middle of chest |
pectoralis major | bench press |
pectoralis major | dumbell fly |
pectoralis major | dumbbell bench press |
deltoids | shoulders |
deltoids | military press |
deltoids | dumbbell lateral/front raises |
triceps | back of arm |
triceps | tricep extention |
triceps | close grip bench |
triceps | push downs |
biceps | front of arm |
biceps | preacher curls |
biceps | alternating dumbbell curls |
biceps | barbell curl |
gluteus maximus | butt |
gluteus maximus | squats |
gluteus maximus | dumbbell lunges |
quadriceps | thigh |
quadriceps | leg extention |
quadriceps | leg press |
quadriceps | leg lunges |
hamstrings | back of thigh |
hamstrings | leg curls |
hamstrings | squats |
hamstrings | lunges |
gastrocnemius | calve |
gastrocnemius | heel raises |
gastrocnemius | sitting heal raises |
latisimus dorsi | back |
latissimus dorsi | t-bar row |
latissimus dorsi | bent over dumbbell row |
latissimus dorsi | front pull down |
trapezius | bottom of neck |
trapezius | shurgs |
trapezius | upright rows |
abdomen | waist |
abdomen | knee ups |
abdomen | sit ups |