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Weight training by muscle group. Legs – Quads and hamstrings . Leg press. Squat. Legs. Leg curls (hamstrings). Leg extensions (Quads). Lower leg ( Gastrocnemis ) . Chest ( Pectoralis Major & Minor). Bench press (flat). Incline & Decline BP. Chest. Dumbbell flys.
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Legs – Quads and hamstrings • Leg press • Squat
Legs • Leg curls (hamstrings) • Leg extensions (Quads)
Chest (Pectoralis Major & Minor) • Bench press (flat) • Incline & Decline BP
Chest • Dumbbell flys
Shoulders (Deltoids) • Military Press • Dumbbell Lateral raises
Arms (Biceps) • Arm curls(barbell/ dumbbell • Cable & preacher curls
Arms (triceps) • Cable press down/ dips/ extensions • Arm extensions
Upper Back • Chin-up/ Latpulldown • Shrugs/ Upright rows
Lower back • Deadlift/Low rows • Good mornings/Hyperextensions
Abdominals -upper • Crunches • Cable Crunches
Abdominals - lower • Reverse crunches • Rear leg scissors
Core • Planks (front and side) • Swiss ball jackknife
credits • Photos from http://www.exercisegoals.com/core-exercises-workouts.html