Download (Chest Muscle)

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(Chest Muscle)
(Shoulder Muscles)
Pectoralis Major
Deltoid
Free weights
- Bench Press
- Incline Press/DB Incline Press
- DB Press
- Push-ups
Free Motion Machine
Free weights
- Overhead Press
- DB Front Raise
- DB Side Raises
Free Motion Machine
- Shoulder
- Chest (Chest Press, Flies)
Trapezius
(Back Muscle)
- Upright Row
- Shrugs
Latissimus Dorsi
Free Weights
- Pull-ups
- DB Row
Free Motion Machine
- Lat (Pulldowns)
- Row
(Back of Arm Muscle)
Triceps
- Dips
- Kick Backs
- DB Extensions
Free Motion
-Push downs
-Reverse push downs
-Overhead Extensions
(Leg Muscles)
Hamstrings/Quadriceps
Gluteus Maximus
- Squats
- Front Squats
-Step-ups
- Lunges/ Lateral Lunges
Free Motion
-Squat
-Hamstring (leg curls)
-Quad (leg extensions)
-Step
Gastrocnemius
- Calf Raises
(Front of Arm Muscle)
Biceps
Core Work
- Straight Bar Curl
- Preacher Bar Curl
- DB Curl
- Hammer Curl
Free Motion
Cable Curls
- Russian Twists (Oblique)
- Reverse Crunches (Abdominals)
- Scissors (Abdominals, Hip Flexor)
- Side crunches (Oblique)
- Front Plank (Abdominals)
- Side Plank (Oblique)
-Glute Bridge (Hamsting,Glutes)
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