EXERCISE TIPS
Listed below are
CHEST
This powerful muscle group is the cornerstone of a
BENCH / CHEST PRESS INCLINE PRESS DECLINE PRESS
PEC FLY INCLINE FLY DECLINE FLY CABLE CROSSOVER
DIPS
SHOULDERS
TRAPS
A signature muscle of a strong upper back,
STRAIGHT BAR SHRUG DUMBBELL SHRUG BEHIND THE BACK SHRUG UPRIGHT ROW
LOWER BACK
Important not only for spinal protection but also because it’s the seat of power for many exercises. If you spend a great deal of time crunching for abs, you need to
BICEPS / FOREARMS
A
BICEPS
STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL
FOREARMS WRIST CURL REVERSE WRIST CURL
THIGHS / GLUTES
The main muscles of the thighs are the quadriceps which are composed of four muscles. You have several others near the hip joint, including the body’s largest muscle group, the gluteals. Multi - joint movements (in which action occurs at both the hip and knee joints) are your best choice to work these muscles.
BACK SQUAT
FRONT SQUAT LEG PRESS LUNGE REVERSE LUNGE
LEG EXTENSION (does not work glutes)
The shoulder joint, which has the greatest range of motion of all joints in the body, is best worked by training all three deltoid heads. Include a pressing movement followed by a raise for each of the three heads.
SHOULDER PRESS BEHIND THE NECK PRESS FRONT DELTOID RAISE LATERAL (SIDE) DELTOID RAISE
REVERSE
UPPER BACK
A powerful upper back is marked by both
PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW
REVERSE GRIP PULLDOWN
balance your training for complete development and muscular balance.
PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW
REVERSE GRIP PULLDOWN
TRICEPS
This
LYING TRICEPS EXTENSION CABLE TRICEPS EXTENSION CABLE TRICEPS PRESSDOWN
DIPS
ABDOMINALS
The rectus abdominus has upper and lower regions. Include both upper and lower ab movement to emphasize those areas, and do twisting movements to work the obliques for complete develop - ment.
UPPER AB REGION CABLE AB CRUNCH DECLINE BENCH CRUNCH
LOWER AB REGION REVERSE CRUNCH HANGING KNEE RAISE HIP THRUST
OBLIQUES CABLE SIDE BEND OBLIQUE CRUNCH
HAMSTRINGS
On the back of the thighs, the hamstrings balance the quads and allow for a wide range of movement. Good exercise choices include those that work the hamstrings and both the hip and knee joints.
DEADLIFT
CALVES
Calves consist of two major muscles, the gastrocnemius and soleus. The latter is best worked when the knee is flexed, as in the seated calf raise.
STANDING CALF RAISE SEATED CALF RAISE DONKEY CALF RAISE LEG PRESS CALF RAISE HACK SQUAT CALF RAISE
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