WORKOUT
EXERCISES
PLANS
ARTICLES
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Muscle selection
Biceps
Biceps brachii
brachialis
Triceps
Triceps lateral head
Triceps long head
Chest
Pectoralis major
Pectoralis minor
Thighs
Sartorius
Vastus medialis
Rectus femoris
Vastus lateralis
Tensor fasciae latae
Gracilis
Vastus intermedius
Adductus longus
Glutes
Gluteus medius
Gluteus maximus
Gluteus minimus
Hamstrings
Biceps femoris
Semitendinosus
Adductor magnus
Semimembranosus
Iliotibial band
Shoulders
Deltoid anterior Head
Deltoid middle Head
Deltoid posterior head
Forearms
Brachioradialis
Flexor carpi ulnaris
Flexor carpi radialis
Extensor carpi ulnaris
Palmaris longus
Abductor pollicis longus
Extensor pollicis brevis
Extensor digitorum
Upper back
Infraspinatus
Trapezius
Teres major
Teres minor
Rhomboid major
Latissimus dorsi
Lower back
Erector spinaei
Thoracolumbar fascia
Quadratus lumborum
Calves
Gastrocnemius soleus medial
Gastrocnemius soleus lateral
Tibialis
Flexor digitorum longus
Flexor hallucis longus
Peroneus brevis
Abdominals
Serratus anterior
External obliques
Rectus abdominis
Internal obliques
Transversus abdominis
Neck
Sternocleidomastoid
Scalenes
Lvator scapula
Splenius
Equipment
None
Dumbbell
Barbell
Machine
Cable
Band
Exercise ball
Kettlebell
Bench
TRX
Other
Mechanics
Compound
Isolation
Reset
Zottman Curl
Muscles
Requires
Chin Up
Muscles
Leverage machine Shrug
Muscles
Requires
Skullcrusher
Muscles
Requires
Lying Dumbbell Triceps Extension
Muscles
Requires
Hammer curl
Muscles
Requires
Stir the pot
Muscles
Requires
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