| Front View |
1. Front Delts
Upward Row, Front Lateral Raise
2. Upper Chest
Incline Barbell Press, Incline Fly
3. Biceps
Seated Dumbbell Curl, Concentration Curl
4. Middle Chest
Bench Press, Flye
5. Upper Abdominals
Incline Sit-Up, Crunch
6. Obliques
Seated Twist with Pole, Standing Twist
7. Forearms
Wrist Curl, Reverse Curl
8. Serratus & Intercostals
Rope Crunch to Side, Twisting Leg Raise
9. Lower Abdominals
Hanging Leg or Knee Raise,Reverse Crunch
10. Quads
Leg Press, Lunge with Dumbbells |
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| Back View |
1. Triceps
Lying French Press, Press down
2. Rear Delt
Bent-Over Lateral, Prone Incline Lateral
3. Upper Back
Wide-Grip Behind-Neck Chin, Wide-Grip Behind-Neck Pull down
4. Traps
Dumbbell or Machine Shrug, Upright Row
5. Side Delts
Behind-Neck Barbell or Dumbbell Press, Side Lateral Raise
6. Lower-Outer Back
Close-Grip Seated Row, Dead lift
7. Lower Back
Dead lift, Back Extension
8. Middle Back
Wide-Grip Bent-Over Row, Wide-Grip Seated Row
9. Glutes
Lunge, Cable Leg Raise to Rear
10. Hamstrings
Lying Leg Curl, Standing Leg Curl
11. Calves
Standing Calf Raise, Seated Calf Raise |
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