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Lab 8
Weight Training Exercises for Each Muscle Group |
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Examples
| Muscle Group | Machine Exercises | Some Free Weight Alternatives |
| Quadriceps (front thigh) | Leg Press Leg Extension |
Squat Lunges or Stationary Lunges |
| Hamstrings, gluts (back thigh, butt) | Leg Press Leg Curl Hip Extension |
Squat Lunges or Stationary Lunges |
| Gastrocnemius, Soleus (calf) | Standing Calf Raise Leg Press Calf Raise Seated Calf Raise |
Some calf machines may use free-weight plates |
| Pectoralis major/minor (chest) | Chest Press Chest Flys |
Bench Press Dumbell (DB) Bench Press DB Chest Flys, Dips |
| Latissimus dorsi rhomboids, etc (upper back) |
Row Lat Pulldown |
DB or Cable 1-arm Row T-bar or Bent-over Row Pull-ups Bar, DB, or Cable Upright Row |
| Deltoids (shoulder) | Shoulder Press | Bar or DB Shoulder Press DB or Cable side,front, rear raises Chest Press/dip exercises |
| Triceps (back of arm) | Tricep machine Chest Press Shoulder Press |
Cable Tricep extension Bar or DB lying overhead Press DB tricep kickback Dips, Chest Press, Shoulder Press |
| Biceps (front of arm) | Bicep Curl Machine Lat Pulldown or Row Machine |
Bar or DB Bicep Curl Lat Pulldown or Row Exercises |
| Abdominal muscles | Crunch Machine | Crunches, Diagonal Crunches with plate Hanging Leg Raises Decline reverse crunch |
| Low back muscles | Low back extension | 45 degree back extension |
Body Weight Exercises
Push-ups (chest, triceps, deltoids)
Pull-ups (lats, rhomboids, biceps)
1-Leg Squats (quads, hamstrings, gluts)
1-Leg Calf Raises (gastroc, soleus)
Squats / Wall Squats (quads, hamstrings, gluts)
Lunges (quads, hamstrings, gluts)
Crunches, reverse crunches, side crunches, dead bug (abs)
Superperson Opposite Arm-Leg Lift (low back)
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