Weight training by muscle group. Legs – Quads and hamstrings Leg press Squat.

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Presentation transcript:

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

Shoulders (Deltoids) Military Press Dumbbell Lateral raises

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

Arms (triceps) Cable press down/ dips/ extensions Arm extensions

Upper Back Chin-up/ Lat pulldown Shrugs/ Upright rows

Lower back Deadlift/Low rows Good mornings/Hyperextensions

Abdominals -upper Crunches Cable Crunches

Abdominals - lower Reverse crunches Rear leg scissors

Core Planks (front and side) Swiss ball jackknife

credits Photos from workouts.html