Professional Documents
Culture Documents
Exercise & Muscle Guide
Exercise & Muscle Guide
Exercise & Muscle Guide
PECTORALS
[Chest]
Bench Press
Incline Press
Dumbbell
Pullover
Cable Crossover
Dumbbell Fly
DELTOIDS
[Front Shoulder]
Front DB Raise
Lateral DB Raise
Overhead DB Press
Military Press
BICEPS
[Upper Arm]
DB Curls
Barbell Curls
Concentration
Curls
FOREARM
Barbell Wrist
Curl
DB Wrist Curl
QUADRICEPS
[Thigh]
Squat
Leg Extension
Leg Press
Lunge
Front Squat
ABDOMINALS
[Stomach]
Crunch
Elbow to Knee
Reverse Crunch
OBLIQUES
[Sides]
Side Bends
Elbow to
Knee
Twists
ANKLE FLEXORS
[Lower Leg]
Squat
Toe Raise
TRAPEZIUS
[Upper Back]
Shoulder Shrug
Upright Row
Military Press
Overhead DB
Press
TRICEPS
[Back of
Arm]
Triceps Ext.
Overhead
Press
Skull
Crushers
GLUTEALS
[Buttocks]
Squat
Lunge
Leg Press
GASTOCNEMIUS
[Calf]
Toe Raises
REAR DELTOID
[Shoulders]
Bent Over Lateral
Raise
Upright Rows
Lateral Raise
Row/Rear Delt
LATISSIMUS DORSI
[Back]
Lat Pulldown
Bent Over Row
Seated Row
ERECTOR SPINAE
[Lower Back]
Hyperextension
Deadlift
Squat
HAMSTRINGS
[Back of Thigh]
Leg Curl
Squat