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  • Workout Plan

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    ferdosjm74
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    The document provides a list of exercises that target different muscle groups including arms, shoulders and chest, back, quads and hamstrings and calves, and glutes. Exercises listed include bicep curls, shoulder presses, lat pull downs, squats, lunges, leg extensions, hip thrusts, and calf raises. The document aims to provide a comprehensive list of exercises to work the major muscle groups.

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    The document provides a list of exercises that target different muscle groups including arms, shoulders and chest, back, quads and hamstrings and calves, and glutes. Exercises listed include bicep curls, shoulder presses, lat pull downs, squats, lunges, leg extensions, hip thrusts, and calf raises. The document aims to provide a comprehensive list of exercises to work the major muscle groups.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    5 views14 pages

    Workout Plan

    Uploaded by

    ferdosjm74
    The document provides a list of exercises that target different muscle groups including arms, shoulders and chest, back, quads and hamstrings and calves, and glutes. Exercises listed include bicep curls, shoulder presses, lat pull downs, squats, lunges, leg extensions, hip thrusts, and calf raises. The document aims to provide a comprehensive list of exercises to work the major muscle groups.

    Copyright:

    © All Rights Reserved
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    of 14

    Arms

    ● Biceps curl

    ● Cable/Bar Push down

    ● Bench dips

    ● Dumbbell row
    ● Triceps overhead hammer
    (=triceps extension)
    Shoulders and chest

    ● Shoulder press

    ● Arms raise with dumbbell/


    cable unilateral
    ● Trapezius front lift

    ● Chest press

    ● Pectoral Fly
    ● Deltoids
    Back

    ● Lat pull down/ Lat pull


    down while seated on floor

    ● Straight arm pulldown

    ● Inverted row

    ● Back dumbbells rows/ T bar


    row
    ● Deadlifts (romanian)

    ● Fly

    ● Deltoids
    ● Suparmans

    ● Low seated row

    ● Pull up assisted
    Quads & hamstrings & calves

    ● Squats

    - Dumbbell sumo Squat


    - Side squat
    ● Hill elevated goblet squats

    ● Lounges
    ● Leg extension

    ● Leg press

    ● Hamstring curl machine


    ● Abductor & adductor

    ● Calf rise
    Glute

    ● Squats

    ● Hip thrusts

    ● Lounges

    ● Glute bridge
    ● Bent leg fire hydrants

    ● Kick back cable

    ● Deadlifts

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