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Weight training by muscle group

Weight training by muscle group. Legs – Quads and hamstrings . Leg press. Squat. Legs. Leg curls (hamstrings). Leg extensions (Quads). Lower leg ( Gastrocnemis ) . Chest ( Pectoralis Major & Minor). Bench press (flat). Incline & Decline BP. Chest. Dumbbell flys.

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Weight training by muscle group

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  1. Weight training by muscle group

  2. Legs – Quads and hamstrings • Leg press • Squat

  3. Legs • Leg curls (hamstrings) • Leg extensions (Quads)

  4. Lower leg (Gastrocnemis)

  5. Chest (Pectoralis Major & Minor) • Bench press (flat) • Incline & Decline BP

  6. Chest • Dumbbell flys

  7. Shoulders (Deltoids) • Military Press • Dumbbell Lateral raises

  8. Arms (Biceps) • Arm curls(barbell/ dumbbell • Cable & preacher curls

  9. Arms (triceps) • Cable press down/ dips/ extensions • Arm extensions

  10. Upper Back • Chin-up/ Latpulldown • Shrugs/ Upright rows

  11. Lower back • Deadlift/Low rows • Good mornings/Hyperextensions

  12. Abdominals -upper • Crunches • Cable Crunches

  13. Abdominals - lower • Reverse crunches • Rear leg scissors

  14. Core • Planks (front and side) • Swiss ball jackknife

  15. credits • Photos from http://www.exercisegoals.com/core-exercises-workouts.html

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