Lesson 8 Specific Muscle Exercises

Overview

Developing your body focusing on which area to develop can inform the choice to
exercise. Muscle fibers adapt to the type of exercise you do and it is important that you have an
exercise plan. There are 11 muscle groups in the body, and the following workouts target each
muscle group.

Read and Learn

1. Hamstrings
a. Standing knee curl
b. Lying knee curl
2. Calves
a. Calf raises
3. Chest
a. Bench press
b. Incline press
4. Back
a. Barbell and Dumbbell Rows
b. Pull-ups/chin-ups
5. Shoulders
a. Overhead press
b. Dumbbell Raise
6. Triceps
a. Reverse grip/close grip bench press
b. Cable press / Dumbbell kickback
7. Biceps
a. Hammer Curl
b. Dumbbell curl
8. Forearms
Wrist curls
9. Trapezius
Barbell rows
10. Abs
a. Sit-ups
b. Pull—ups
[ CITATION OAt19 \l 1033 ]

Note: You may search on Youtube for the proper execution

Main Task

Out of those 10 specific muscles, select 5 muscle groups and perform 1 workout that
belongs to your chosen muscle groups. Perform 8 repetitions for each exercise.

(Deadline: December 1, 2021)

(Note: Much better if you can perform those workouts by going to gym, if you cannot go to gym
you can improvise some equipment.)

Assessment

Criteria for grading are the following:

Creativity 2 points
Proper execution 2 points
Enthusiasm 1 points
TOTAL 5 points