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Complete-Body-Building-Exercises-with-Color-Photos

Complete-Body-Building-Exercises-with-Color-Photos

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Published by chargerss55

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Published by: chargerss55 on Mar 03, 2011
Copyright:Attribution Non-commercial

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02/01/2013

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Body Building
 Anatomy.................................................................................................................................................1Shoulders (Deltoids)...............................................................................................................................2Chest (Pectoralis)..................................................................................................................................26Triceps (Triceps Brachii) ......................................................................................................................44Biceps (Biceps Brachii) ........................................................................................................................64Forearm (brachioradialis)......................................................................................................................84Abs (rectus abdominis) .........................................................................................................................94Quads (Quadriceps) ............................................................................................................................117Traps (Trapezius)................................................................................................................................133Lats (Latissimus Dorsi).......................................................................................................................139Middle Back (Rhomboids)..................................................................................................................145Lower Back ........................................................................................................................................151Glutes (gluteus maximus and medius).................................................................................................155Hamstrings (Biceps Femoris)..............................................................................................................157Calves.................................................................................................................................................161 
  
 
 1
Anatomy
 
 
 2
Shoulders (Deltoids)
 
Arnold Dumbbell Press
 
Exercise Data
 
M
ain Muscle Worked: Shoulders
O
ther Muscles Worked: Triceps
E
quipment: Dumbbell
M
echanics Type: Compound
 
Tips:
Hold two dumbbells in front of you at about upper chest level with your palms facing your body and yourelbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight armposition. Lower to original position and repeat. 
Bent Over Dumbbell Rear Delt Raise With Head On Bench
 
Exercise Data
 
M
ain Muscle Worked: Shoulders
O
ther Muscles Worked: None
E
quipment: Dumbbell
M
echanics Type: Isolation
 
Tips:
Rest your forehead on a flat or inclined bench so that you are bent over with your back as close to parallelwith the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise thedumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid andyour head on the bench. Can also be done without the head support. 

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