Exercises per muscle Group Flashcards by Sam Hampson

Q

Bicep (Free weight)

A

Ez Bar curl, DB bicep curl,

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Q

Bicep (Fixed Weight)

A

Cable curl, Machine curl

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Q

Bicep (Body weight)

A

Body row (underhand grip)

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Q

Tricep (Free Weight)

A

Lying extension, close grip bench press

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Q

Tricep (Fixed Weight)

A

Seated push down, Tricep push down

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Q

Tricep (Body Weight)

A

Tricep Dips

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Q

Deltoids (Free weight)

A

Frontal raises, Lateral raises, upward rows, Overhead Press

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Q

Deltoids (Fixed Weight)

A

Rear delt fly, seated shoulder press

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Q

Pectorals (free weight)

A

DB bench press, pec Fly,

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Q

Pectorals (Fixed Weight)

A

Seated chest press, Pec deck

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Q

Pectorals (Body weight)

A

Press ups

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Q

Traps (Free weight)

A

Single Arm DB row, Bent over row (overhand)

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Q

Traps (Fixed weight)

A

Machine seated row, Cable seated row (underhand grip)

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Q

Traps (Body weight)

A

Inverted body row (Overhand Grip)

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Q

Rhomboids ( free weight)

A

DB reverse fly

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Q

Rhomboids (fixed weight)

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A

Standing cable rear crossover, seated machine rear fly

Q

Latissimus Dorsi (Free weight)

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A

DB pullover

Q

Latissimus Dorsi (Fixed weight)

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A

Lat pull down, Cable push down

Q

Latissimus Dorsi (Body weight)

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A

Chin ups (overhand)
Assistant pull up (overhand)

Q

Obliques & Hip flexors (Fixed Weight)

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A

Cable wood Chop

Q

Obliques and hip flexors (Body Wight)

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A

Flutter kicks, Bicycle crunch, Plank

Q

Abs and Spine (Free weight)

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A

Seated back extension

Q

Abs and Spine (fixed weight)

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A

Seated abdominal crunch

Q

Abs and Spine (Body Weight)

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A

Abdominal curl, Back extensions

Glutes (Free weight)

BB Back squat, DB rear lunge

Glutes (Body weight)

Glute kickbacks, Glute/Ham Raise, Glute bridge

Hamstrings (Free weight)

Deadlift

Hamstrings (Fixed weight)

Seated leg curl, lying leg curl, 45* press

Hamstrings (Body weight)

Lunge

Quad (Free weight)

BB squat, DB squat, DB rear lunge

Quads (Fixed weight)

Leg press, Leg extension

Quads (Body Weight)

Lunge

Abductors and Adductors (fixed weight)

Seated hip abduction, seated hip adduction, Total hip machine

Abductors and Adductors (Body weight)

Sumo squat, glute bridge hip abduction

Gastronomes and Soleus (Free weight)

DB Standing calf raises

Gastronemius and Soleus (Foxed weight)

Seated calf raise, 45*Calf press

Gastronemius and Soleus (Body weight)

Supported calf raise standing

Gastronemius and Soleus (Body weight)

Supported calf raise standing