1) Vertical Bench Press (Pectorals, Deltoids, Triceps) 2) Military Press (Anterior, Deltois, Triceps, Medial Deltoids, Trapezius 3) PEC DEC Flyes (Pectorals almost completly isolated) 4) Leg Extensions (Quadriceps) 5) Preacher Curls (Biceps, Forearm Flexors) 6) Preacher Curls (reverse Grip) (Brachioradialis, forearm extension and biceps) 7) Bentover Row (Latissimus, Doris, Biceps, Erector Spinae) 8) Shoulder Shrugs (Trapezius and Forearm Flexors) 9) Tricep Extension (Triceps-Inner and Medial Heads) 10) Lat Pull Down Front / Rear ( Posterior Deltoids, Biceps, Brochialis) 11) Rear Deltoid (Posterior Deltoids-upper back) 12) Bench Row (Trpezius, Latissimus Dorsi, Erector Spinae) 13) Upright Row ( Trapezius, Deltoids, Biceps) 14) Bicep Curls ( Biceps, Forearm Flexors) 15) Low Pulley Row (Trapezius, Latissimus dorsi, Erector Spinae) 16) Leg Curl (Hamstering Group) 17) Side Kicks (Abductor) 18) Back Kicks (Gluteus Maximus) 19) Knee Raise (Hit Flexors-Rectus Abdomins) 20) Wrist Curl (Forearm Flexors) 21) Abdominal (Rectus Abdomins-Serratus-Lower Latssimus Dorsi) 22) Straight Arm Pullover (Latssimus Dorsi Serbatus, Pectorals) 23) Butterfly Plus 15 WarmUp Exercises.
Posted on: Tue, 24 Jun 2014 07:59:21 +0000
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