Muscle Location

Muscles of the Upper Arm Biceps

TRICEPS Triceps

Deltoid Front Middle Rear

Muscles of the Chest Pectoralis Major

Muscles of the Stomach Abdominals

Obliques

Muscles of the Back Latisimus Dorsii

Trapezius

Muscles of the Lower Body Quadriceps

Hamstrings

Gluteus Maximus

Gastroc

MUSCLE GROUPS SMALL MUSCLES BIG MUSCLES CHEST (Pecs) BACK (Lats and Traps) LEGS (Quads, Hams, Glutes) ARMS (Biceps, Triceps, Deltoids) Stomach (Abs, Obliques) Calf (Gastroc)

Exercises Triceps Biceps Pushdowns Extensions Kickbacks Bench Dips Close grip pushups or bench press Biceps Curls Reverse curls Preacher curls Any kind of curl

Deltoids Pecs Front raise Lateral raise Upright row Presses Pushups Bench press Flyes

Obliques Abs Russian twist Situps Sit ups w/twist Leg lifts Side planks Situps Leg lifts Planks

Lats Traps Seated rows Lat pulldown Bent row Pull ups Upright rows Shrugs

Quads/Hams/Glutes Squats Lunges Step ups Box jumps

Gastroc Calf raises Toe Extensions