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