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Comprehensive Guide to Upper and Lower Body Muscle Exercises

Dive into the world of strength training with our comprehensive guide focused on upper and lower body muscle exercises. This resource covers a variety of techniques for key muscle groups, including biceps, triceps, pectorals, deltoids, latissimus dorsi, abdominal muscles, hamstrings, quadriceps, gastrocnemius, and gluteus maximus. Discover effective exercises utilizing free weights, machines, and bodyweight movements to build strength and sculpt your body. Whether you’re a beginner or an experienced lifter, this guide will help you enhance your workout routine.

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Comprehensive Guide to Upper and Lower Body Muscle Exercises

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Presentation Transcript

  1. Team Sports Introduction to the Weight room & Muscles

  2. Upper Body Muscles & Exercise

  3. BICEP • Bicep Curls • Free Weights • Curl Bar • Straight Bar • Dumbbells • Machine • Bicep Curl • Preacher Curl

  4. TRICEP • Tricep Extension • Free Weights • French Curl • Dumb Bell • Kick Backs • Over Head • Skull Crushers • Machine • Tricep Pull Down • Tricep Press

  5. Forearm • Anterior • Brachioradialis • Extensor Carpi Radialis Longus • Extensor Carpi Radialis Brevis • Posterior • Flexor Carpi Ulnaris • Extensor Carpi Ulnaris • Extensor Digiti Minimi • Extensor Digitorum • Exercises • Reverse Wrist Curls • Wrist Curls

  6. PECTORALIS • Bench Press • Flat Bench • Incline – Head is Up • Straight Bar • Dumb Bells • Decline – Head is Down • Straight Bar • Dumb Bells • Peck Deck • Cable Pull • Push-Ups

  7. DELTOID (Front/Side/Rear) • Military Press • Free Weights Dumb Bell • Over Head • Front Raises • Side Raises • Rear Raises • Machine • Military Press

  8. TRAPIZIUS • Shoulder Shrugs • Straight Bar • Free Weights • Seated Row • Machine • Long-Pull • Free Weights • Bent over Row • Bar or Dumbbells

  9. LATISSIMUS DORSI • Lat-Pull Down • Seated Row • Machine • Free Weights

  10. ABDOMINALS • Sit-Ups • Crunches • Without feet being held • Ab Ball

  11. Lower Body Muscles & Exercise

  12. HAMSTRINGS • Machine Exercise • Leg Curls • Leg Press • Free Weights • Squats • Lunges • Straight Bar • Dumbbells

  13. QUADRICEPS • Machine Exercises • Leg Extension • Leg Press • Free Weights • Squats • Lunges

  14. GASTROCNEMIUS • Free Weights • Calf Raises/Toe Raise • Standing • Seated • Leg Press Machine

  15. GLUTEUS MAXIMUS • Machine Exercises • Leg Press • Free Weights • Squats • Lunges

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