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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 |
|
Ch.18 LTI-MA 509
