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CONTENTS
3-4
Back Muscle Anatomy & Exercises

5-6
Chest Muscle Anatomy & Exercises

7-9
Leg Muscle Anatomy & Exercises

10-11
Shoulder Muscle Anatomy & Exercises

12-13
Bicep Muscle Anatomy & Exercises

14-15
Tricep Muscle Anatomy & Exercises

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 BACK MUSCLE ANATOMY

ROHMBOID MAJOR LOWER TRAPEZIUS

TERES MAJOR LATISSIMUS DORSI

THORACOLUMBAR
FASCIA
SPINAL
ERECTORS

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 BACK EXERCISES
WIDE GRIP CABLE PULLDOWN TARGETED MUSCLES
Sit down on a pull-down machine with a wide bar attached to the top LATISSIMUS DORSI
pulley. Make sure that you adjust the kneepad of the machine to fit your TERES MAJOR
height. Grab the bar with the palms facing forward using the prescribed LOWER TRAPEZIUS
grip. As you have both arms extended in front of you holding the bar at REAR DELTOIDS
the chosen grip width, bring your torso back around 30 degrees or so
while creating a curvature on your lower back and sticking your chest
out. This is your starting position. As you breathe out, bring the bar down until it touches your
upper chest by drawing the shoulders and the upper arms down and back.

Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.
The upper torso should remain stationary and only the arms should move. The forearms should
do no other work except for holding the bar; therefore, do not try to pull down the bar using the
forearms. After a second at the contracted position squeezing your shoulder blades together,
slowly raise the bar back to the starting position when your arms are fully extended and the
last are fully stretched. Inhale during this portion of the movement. Repeat this motion for the
prescribed amount of repetitions.

DEADLIFT TARGETED MUSCLES

Approach the bar so that it is cantered over your feet. Your feet should TRAPEZIUS
be about hip width apart Bend at the hip to grip the bar at shoulder- ROHMBOID MAJOR
width allowing your shoulder blades to protract. Typically, you would SPINAL ERECTORS
use an alternating grip. With your feet and your grip set, take a big LATISSIMUS DORSI
breath and then lower your hips and flex the knees until your shins
contact the bar. Look forward with your head. Keep your chest up and
your back arched, and begin driving through the heels to move the weight upward. After the
bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as
you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it
to the floor.

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 CHEST MUSCLE ANATOMY

PECTORALIS MAJOR
TRAPEZIUS
SERRATUS ANTERIOR
ANTERIOR DELTOID
LATSSIMUS DORSI

BICEPS BRACHII

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 CHEST EXERCISES
Flat Barbell Bench Press TARGETED MUSCLES
Lie back on a flat bench. Using a medium width grip (a grip that creates PECTORALIS MAJOR
a 90-degree angle in the middle of the movement between the forearms ANTERIOR DELTOID
and the upper arms), lift the bar from the rack and hold it straight over TRICEPS BRACHII
you with your arms locked. This will be your starting position. From the
starting position, breathe in and begin coming down slowly until the bar touches your middle
chest. After a brief pause, push the bar back to the starting position as you breathe out. Focus
on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the
contracted position at the top of the motion, hold for a second and then start coming down
slowly again.

Tip: Ideally, lowering the weight should take about twice as long as raising it. Repeat the
movement for the prescribed amount of repetitions. When you are done, place the bar back
in the rack.

INCLINE DUMBBELL PRESS TARGETED MUSCLES

Lie down on a flat bench with a dumbbell in each hand resting on top PECTORALIS MAJOR
of your thighs. The palms of your hands will be facing each other. Then, ANTERIOR DELTOID
using your thighs to help raise the dumbbells up, lift the dumbbells one TRICEPS BRACHII
at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing
away from you. The dumbbells should be just to the sides of your chest, with your upper arm
and forearm creating a 90-degree angle. Be sure to maintain full control of the dumbbells at all
times. This will be your starting position. Then, as you breathe out, use your chest to push the
dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and
then begin coming down slowly.

Tip: Ideally, lowering the weight should take about twice as long as raising it. Repeat the
movement for the prescribed amount of repetitions of your training program.

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 LEG MUSCLE ANATOMY

RECTUS FEMORIS TENSOR FASCIAE

VASTUS INTERMEDIUS LATAE

GRACILIS
ADDUCTORS
VASTUS LATERALIS
VASTUS MEDIALIS

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 LEG MUSCLE ANATOMY

ADDUCTOR MAGNUS
VASTUS LATERALIS
BICEPS FEMORIS
SEMITENDINOSUS
RECTUS FEMORIS
SEMIMEMBRANOSUS
VASTUS INTERMEDIUS

ADDUCTORS VASTUS LATERALIS

VASTUS MEDIALIS

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 LEG EXERCISES
LYING HAMSTRING CURL TARGETED MUSCLES
Adjust the machine lever to fit your height and lie face down on the leg Semitendinous
curl machine with the pad of the lever on the back of your legs (just Semimembranosous
a few inches under the calves). Keeping the torso flat on the bench, BICEPS FEMORIS
ensure your legs are fully stretched and grab the side handles of the GRACILIS
machine. Position your toes straight. This will be your starting position.
As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad.
Once you hit the fully contracted position hold it for a second. As you inhale, bring the legs back
to the initial position.

Tip: Do not ever use so much weight on the exercise that you start using swinging and jerking as
you can risk both lower back injury and also a hamstring injury.

LEG PRESS
Using a leg press machine, sit down on the machine and place your TARGETED MUSCLES
legs on the platform directly in front of you shoulder width apart. Lower RECTUS FEMORIS
the safety bars holding the weighted platform in place and press the VASTUS INTERMEDIUS
platform all the way up until your legs are fully extended in front of you. VASTUS MEDIALIS
Your torso and the legs should make a perfect 90-degree angle. This
VASTUS LATERALIS
will be your starting position. As you inhale, slowly lower the platform
until your upper and lower legs make a 90-degree angle. Pushing
mainly with the heels of your feet and using the quadriceps go back to the starting position as
you exhale.

Tip: Ensure to lock the safety pins properly once you are done. You do not want that platform
falling on you fully loaded.

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 SHOULDER MUSCLE ANATOMY

TRAPEZIUS
PECTORALIS MAJOR LATERAL DELTOID
DELTOID
ANTERIOR PART

BICEPS BRACHII

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 SHOULDER EXERCISES
CABLE SIDE LAT RAISE TARGETED MUSCLES
Start by standing to the right side of a low pulley row. Use your left hand ANTERIOR DELTOID
to come across the body and grab a single handle attached to the low LATERAL DELTOID
pulley with a pronated grip (palms facing down). Rest your arm in front SERRATUS ANTERIOR
of you. Your right hand should grab the machine for better support and
balance. Make sure that your back is erect, and your feet are shoulder width apart from each
other. This is the starting position. Begin to use the left hand and come across your body out
until it is elevated to shoulder height while exhaling. Feel the contraction at the top for a second
and begin to slowly lower the handle back down to the original starting position while inhaling.
Repeat for the recommended amount of repetitions. Switch arms and repeat the exercise.

OR
STANDING SIDE LAT RAISE
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at
arm’s length with the palms of the hand facing you. This will be your starting position. While
maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with
a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass.
Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement
and pause for a second at the top. Lower the dumbbells back down slowly to the starting position
as you inhale. Repeat for the recommended amount of repetitions.

SEATED DUMBBELL PRESS TARGETED MUSCLES

While holding a dumbbell in each hand, sit on a military press bench or TRAPEZIUS
utility bench that has back support. Place the dumbbells upright on
ANTERIOR DELTOID
top of your thighs. Now raise the dumbbells to shoulder height one at a
time using your thighs to help propel them up into position. Make sure LATERAL DELTOID
to rotate your wrists so that the palms of your hands are facing forward.
This is your starting position. Now, exhale and push the dumbbells upward until they touch at the
top. Then, after a brief pause at the top contracted position, slowly lower the weights back down
to the starting position while inhaling. Repeat for the recommended amount of repetitions.

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 BICEP MUSCLE ANATOMY

BICEPS BRACHII
SHORT HEAD

BICEPS BRACHII
LONG HEAD
PRONATOR TERES

Brachioradialis BRACHIALIS

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 BICEP EXERCISES
DUMBBELL CURLS TARGETED MUSCLES
Starting position should be arms held to your side holding the BICEPS BRACHII
dumbbells, with your palms facing your side. As you come up BRACHIORADISLIS
during the curling motion then rotate your palms towards the BRACHIALIS
air and then try and aim to get your little finger to your shoulder PRONATOR TERES
forcing you to rotate the bicep and wrist more causing the bicep
to contract even more. Don’t allow your body to swing, keep
form strict and use a weight that is challenging but manageable,
allowing you to contract throughout the full movement.

BARBELL CURLS TARGETED MUSCLES

Stand up with your torso upright while holding a barbell at a BICEPS BRACHII
shoulder-width grip. The palm of your hands should be facing BRACHIORADISLIS
forward and the elbows should be close to the torso. This will be BRACHIALIS
your starting position. While holding the upper arms stationary, PRONATOR TERES
curl the weights forward while contracting the biceps as you
breathe out.

Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted
and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps
hard. Slowly begin to bring the bar back to starting position as you breathe in.

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 TRICEP MUSCLE ANATOMY

TRICEPS BRACHII
LONG HEAD
TRICEPS BRACHII TRICEPS BRACHII
LATERAL HEAD MEDIAL HEAD

TENDON

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 TRICEP EXERCISES
TRICEPS ROPE EXTENSION TARGETED MUSCLES
Attach a rope to a high pulley standing upright with the torso straight TRICEP BRACHII
LONG HEAD
and a very small inclination forward, bring the upper arms close to
TRICEP BRACHII
your body and perpendicular to the floor. This is your starting position. LATERAL HEAD
Using the triceps, bring the rope down until it touches the front of your TRICEP BRACHII
thighs and the arms are fully extended perpendicular to the floor. The MEDIAL HEAD
upper arms should always remain stationary next to your torso and
only the forearms should move. Exhale as you perform this movement. After a second hold at the
contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this
step. Repeat for the recommended amount of repetitions.

BAR CABLE EXTENSION TARGETED MUSCLES

Attach a straight or angled bar to a high pulley and grab with an TRICEP BRACHII
LONG HEAD
overhand grip (palms facing down) at shoulder width. Standing
TRICEP BRACHII
upright with the torso straight and a very small inclination forward, LATERAL HEAD
bring the upper arms close to your body and perpendicular to the TRICEP BRACHII
floor. The forearms should be pointing up towards the pulley as MEDIAL HEAD
they hold the bar. This is your starting position. Using the triceps,
bring the bar down until it touches the front of your thighs and the arms are fully extended
perpendicular to the floor. The upper arms should always remain stationary next to your torso and
only the forearms should move. Exhale as you perform this movement. After a second hold at the
contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this
step. Repeat for the recommended amount of repetitions.

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