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Workout All

The document outlines a comprehensive workout plan targeting various muscle groups, including the chest, back, biceps, triceps, shoulders, legs, forearms, and abs. Each muscle group is associated with specific exercises designed to enhance strength and muscle development. The plan includes exercises for both major and minor muscle groups, ensuring a balanced fitness regimen.

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nottherealbeast
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82 views2 pages

Workout All

The document outlines a comprehensive workout plan targeting various muscle groups, including the chest, back, biceps, triceps, shoulders, legs, forearms, and abs. Each muscle group is associated with specific exercises designed to enhance strength and muscle development. The plan includes exercises for both major and minor muscle groups, ensuring a balanced fitness regimen.

Uploaded by

nottherealbeast
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Chest Muscle 2: Traps (Upper Back)

Muscle 1: Upper Chest (Clavicular) • Barbell Shrugs


• Dumbbell Shrugs
• Incline Barbell Bench Press • Upright Row
• Incline Dumbbell Press • Face Pulls
• Incline Cable Fly
• Low-to-High Cable Crossover Muscle 3: Rhomboids / Mid-Back

Muscle 2: Mid Chest (Sternal) • Seated Cable Row


• T-Bar Row
• Flat Barbell Bench Press • Reverse Pec Deck
• Flat Dumbbell Press • Chest-Supported Row
• Pec Deck Machine
• Cable Crossover (mid-level)
Muscle 4: Lower Back
Muscle 3: Lower Chest (Costal)
• Deadlift
• Decline Barbell Bench Press • Back Extensions
• Decline Dumbbell Press • Romanian Deadlifts
• High-to-Low Cable Crossover • Good Mornings
• Chest Dips (lean forward)
Biceps
Triceps
Muscle 1: Long Head (Outer Bicep)
Muscle 1: Long Head
• Alternating Dumbbell Curl (twisting)
• Overhead Dumbbell Extension • Incline Dumbbell Curl
• Cable Overhead Tricep Extension • Cable Curls with Rope
• Skull Crushers
• Dumbbell French Press
Muscle 2: Short Head (Inner Bicep)

Muscle 2: Lateral Head • Preacher Curl


• Concentration Curl
• Tricep Rope Pushdown
• Spider Curl
• Straight Bar Pushdown
• Diamond Push-Ups
• Dumbbell Kickbacks Muscle 3: Brachialis / Brachioradialis
• Hammer Curl
Muscle 3: Medial Head
• Cross-Body Dumbbell Curl
• Reverse-Grip Pushdown • Zottman Curl
• Close-Grip Bench Press
• Tricep Dips (bench)
Shoulders
• EZ Bar Close-Grip Curl (reverse)
Muscle 1: Front Deltoid

Back • Front Raises


• Arnold Press
Muscle 1: Lats (Latissimus Dorsi)
• Overhead Barbell Press
• Pull-Ups
• Lat Pulldown
Muscle 2: Side Deltoid (Lateral Head)
• Straight Arm Pulldown
• Dumbbell Rows • Lateral Raises
• Dumbbell Shoulder Press
• Cable Lateral Raise • Crunches
• Cable Crunches
• Decline Sit-Ups
Muscle 3: Rear Deltoid
• Bent-Over Reverse Fly
Muscle 2: Lower Abs
• Rear Delt Cable Crossover
• Face Pulls • Leg Raises
• Reverse Crunch
Legs
• Hanging Leg Raises
Muscle 1: Quadriceps
Muscle 3: Obliques (Side Abs)
• Barbell Back Squat
• Russian Twists
• Leg Press
• Cable Woodchoppers
• Walking Lunges
• Side Plank Hip Lifts
• Leg Extension

Muscle 4: Core / Transverse Abdominis


Muscle 2: Hamstrings
• Planks
• Romanian Deadlift
• Ab Wheel Rollouts
• Lying Leg Curl
• Dead Bugs
• Glute Ham Raise

Muscle 3: Glutes
• Hip Thrust
• Bulgarian Split Squat
• Glute Kickbacks

Muscle 4: Calves
• Standing Calf Raise
• Seated Calf Raise
• Donkey Calf Raise

Forearms
Muscle 1: Wrist Flexors (Inner Forearm)
• Wrist Curls (Barbell or Dumbbell)
• Hammer Curls
• Towel Grip Dumbbell Holds

Muscle 2: Wrist Extensors (Outer Forearm)


• Reverse Wrist Curls
• Reverse Barbell Curl
• Plate Pinch Hold

Abs
Muscle 1: Upper Abs

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