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Choose
Your Area of Exercise |
Before
any session, a warm-up of 5-10 minutes to prepare the body for exercise and a
period to stretch the muscles for training.
Chest
Shoulder Arms
Back Abs
Lower body
| Chest Exercises |
Target muscles |
|
Bench Press
|
Pectorals, Triceps, Anterior Deltoids |
|
Inclined Flye
|
Outer/Inner Pectorals, Anterior Deltoids |
| Inclined Press
|
Upper, Pecs, Triceps, Anterior/Medial Deltoids |
| Declined Press
|
Low/Outer Pectorals, Triceps, Anterior Deltoids |
| Pushup
|
Triceps, Anterior Deltoids |
| Cable Crossover |
Upper/Lower Pectorals |
| Pec Deck |
Pectorals, Anterior Delt |
| Back Exercises |
Target muscles |
| Shoulder Shrugs |
Trapezius |
| One Arm Row
|
Trapezius |
| Pull-ups |
Biceps, Rhomboids |
| Back Extension |
Erector Spinae |
| Roman Bench |
Erector Spinae |
| Upper Back Row
|
Erector Spinae, Latissimus Dorsi, Bicep |
| Lateral Pull Down |
Latissimus Dorsi, Biceps |
| Shoulder
Exercises |
Target muscles |
| Overhead Press
|
Medial Deltoid, Triceps |
| Lateral Raises
|
Anterior/ Medial Deltoid |
| Front Raises( Same as lateral Raises except raise infront of
body instead of side) |
Anterior/ Posterior deltoid |
| Prone Flye |
Posterior Deltoid, Rhomboids |
| Arms Exercises |
Target muscles |
| Barbell Curl
|
Full Biceps/Forearms |
| Preacher Curl
|
Upper/ Outer Biceps |
| Standing Dumbell Curl/ Low cable
|
Inner Biceps |
| Seated Hammer Curl
|
Outer Biceps/Forearms |
| Seated Inclined Curls
|
Lower Biceps |
| Tricep Dip
|
Triceps |
| Tricep Seated |
Triceps |
Tricep Seated Extension |
Triceps |
| Lower Body
Exercise |
Target muscles |
| Squat
|
Gluteus Maximus, Quads, Hamstrings, Erectors |
| Front Lunge
|
Gluteus Maximus, Quads, Hamstrings |
| Calf Heel Raise
|
Gastrocnemium, Soleus |
| Hip extension
|
Gluteus Maximus |
| Hip Abduction |
Abductors, Outer Thigh |
| Hip Adduction |
Adductors, Inner Thigh |
| Leg Press |
Quads, Hamstrings, Gluteus Maximus |
| Leg Extension |
Quads |
| Leg Curl |
Hamstrings |
| Abdominal
Exercises |
Target muscles |
| Upper Crunches
|
Upper Abdomen |
| Lower Crunches/leg raises
|
Lower Abdomen |
| Side Twist Situp
|
Outer Obliques |
| Crunch Machine(With Abroller) |
Abdomen, Hip Flexor |
|
